I wanted to see how I would do next to the girls competing in the Ranger CrossFit Girls only competition this past Saturday, so I decided to do all 3 Wod's yesterday at the gym. I didnt do too bad, 45 seconds behind the winner of wod 1, 30 seconds behind the winner or wod 2 and 12 seconds faster than the winner of wod 3. I am super sore today too!
Wod 1:
(15 min Time limit)
1 mile run
50 Air Squats
50 KB American Swings (35#)
Time: 12:31
Wod 2:
(12 min Time Limit)
3 rounds for time of:
21 Wide grip Deadlifts (95#)
14 Shoot Throughs
7 Wall walks
Time: 8:48 (my first time doing shoot throughs and wall walks)
Wod 3:
1. 300 JUMP ROPES
2. 5 BURPEES
3. 50 M TIRE DRAG
4. 5 BURPEES
5. 50 M FARMERS WALK (50#)
6. 5 BURPEES
7. 25 THRUSTERS (20#)
8. 5 BURPEES
9. 25 DB STEP UPS (20#)
10. 5 BURPEES
11. PAINT BALL GUN (10 RDS)
12. 100 M SAN BAG RUN (40#)
Time: 10:12 (I had to simulate shooting a paint ball gun)
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