Swamp Monster WOD 2
“Grip Face”
3 rounds for time of:
21 Calorie Row
15 Kettlebell Swings
9 Chest to Bar Pull Ups
10 minute time limit
RX 70/53
Int/Mas 53/35 Men chest/women chin
Beg 35/26 chin NO BANDS
Paleo Brownie Recipe:
8 oz dates, couple handfuls of raw almonds, 2 tbsp almond butter, ~4tbsp espresso, 2tbsp hershey’s cocoa powder, 1 tbsp hershey’s dark chocolate cocoa powder … whirl around in food processor until it’s all smashed up. Flatten between 2 sheets of parchment paper, then cut into bars. Dehydrate at 135 degrees for 4-5 hours
WOD at crossfit affliction Ft Lauderdale:
10 rounds:
15 DL 135#
10 jumping squats over 45# plate
destroyed the posterior chain. Good luck to everyone on grip face. It’s a great WOD. We should add it to our benchmarks.
Nothings says “Paleo” more than Hershey’s. Yummy!
Power Bear Heavy Bench
Worked up to a max of 270 lbs. Still have some room. Easy does it.
Tried to do HSPU with Parallets: No go. Stuck halfway up.
3×2 of HSPU with 1 sec pause on 45lb plates. No Abmat.
Conditioning WOD:
500M run/5MU/400M/4MU/300M/3MU/200M/2MU/
100M/1MU
10:11
Intermediate level Gripface
8:37
Loved it.
Nice work joseph.
Gripface Intermediate. 9:53. I definitely need to work on my rowing technique.
30×2 GHDs
4-4-7 Glute ham raises
Gripface RX, DNF with four pullups left. (smh) getting it back slowly.