WOD
“Another Day of Sun”
Bike for Calories (30/20)
Then
3 Rounds:
5 Muscle Ups
7 Wall Walks
9 Kettlebell Swings (53/35)
Then
Row for Calories (30/20)
Push Press
3 Rep Max
ENDURANCE
3 rounds:
300m easy
12 jumping split lunges (6 each side)
200m moderate
10 jumping split lunges (5 each side)
100m fast
8 jumping split lunges (4 each side)
:10 max effort
Rest 2 minutes
21:15. 30# slam ball ?
NTS: hit all MUs at :30 interval. Try :25 next time
15:52, RR /dips, 35# KB to eye height
PP, 65# ( 5 min cap)
12:29 (rows&dips for MUs)
15:21? rr/bdips
3rm pp: 95# at 5 min. 105# after.
14:30, rr/dips, 44# kb
Didn’t do push press–shoulder
17:213 (ugly) MU/round. This is going on my New Years Resolution List – I need to commit and put in the work on these. I’m giving up eating gummy fish in bed every night too, but that’s another issue…..
95# at 5 min, worked up to 115#
Now, when you say “gummy fish,” do you mean Swedish Fish? Because you should. Swedish Fish are amazing.
haha gummy fish…what about the other stuff???
Haha snacking Swedish fish. Not Swedish. Not fish.
Did the endurance interval wod on the bike from a few weeks ago due to my bad back.
51 minutes, 365 Calories, 13.4 miles. GROSS!
at College Hill CF in Greensboro NC
strength – 2 cleans+1 jerk at 65%, 2+1 at 70% and 3x 2+1 @75% – i did last rd at 105#
Wod: 3 rds amrap 3 — 75 du buy in each rd and decreasing sets of dl and bar facing
burpees.
Rd 1: 15 dl (165#), 15 bfb (1 rd)
Rd 2: 10 dl (185#), 10 bfb ((1+2
Rd 3: 5 dl (205#), 5 bfb (1+6)
Did 1 min of du attempts each rd – got a few big sets
13:50, RR with feet on bench, dips negatives, 53# KB, 4-5 WW per rd to build wrist strength back,
100# PP at 5 min (should have worked up quicker to heavier weight)
16:27 decline ring rows/red band dips-wall walks-70#kb
155# push press
14:30 rx / 175#
Great 12:30 crew and huge congrats to Nate R for his first muscle up!!!
19:20rx
135#
15:40?: 90# push press; RB ring dips, ring rows some with feet on bench. Ugly WWs. KBSs first time with 44# or half a poud or whatever KB — I could cover it in barbed wire and call it “Lucille”.
13:39 mut, 35#
12:00 MUT, 53# to eye height.
90# 3RM
10:53 44# KB/3 WW+4 Burpees/MUT
90# PP
11:51 – Deficit Ring Rows
205# x 3 – Push Press
16:23; deficit ring rows; 70#
155# for push press
this looks awesome… wish i could have done it
completed hero WOD Loredo on the beach in mexico. untimed.
14:11 bench transitions 44#
3 x 90#