AJ
Did this one a few days ago, meant to post it. Still recovering from it though.
2009 Final Competition WOD
15 power cleans @ 155#
30 toes to bar
30 box jumps
30 double unders
15 thrusters @ 135#
30 pull ups
30 burpees
300' walking lunges w/ 45# plate overhead
15:20
I'm sure the elite got it done under 10, but lunges took forever and my bar work was broken up many times. Rowed a 5k yesterday in 20:09, my goal is to get it in under 19.
@Core work: The core is essential to ALL crossfit movements. Spending extra time doing core work will definitely get them stronger and tone it out, but why not work on overhead squats/snatches, jerks, or weighted push ups? Those few exercises, while not specifically targeting your abs, will help strengthen them no doubt by means of utilizing their presence as a stabilizer. So I think that's what you were asking (could be wrong?) but over time - YES - your core will develop if given proper programming like what you're saying - cleans, pullups, etc. Thats my two cents
No comments:
Post a Comment