WOD
“Recess”
200 Meter Run
21 Kettlebell Swings (53/35)
21 Pull Ups
400 Meter Run
15 Kettlebell Swings
15 Pull Ups
800 Meter Run
9 Kettlebell Swings
9 Pull Ups
Post Time to Comments. Compare Scores HERE
ENDURANCE
3x200m fast
3x600m moderate
3x200m fast
3x500m moderate
3x200m fast
rest 1 min between reps. 3 minutes between sets
14:13 rx (pull ups in 2s for 21 and 1/2 of 15, then singles)
14:37 Rx
3 sets of 5 pull-ups on the first round (then 3/3)
set of 15=4/4/5/2
9= 5/2/2
Working towards more consistent sets of 5
Fun 5:30 am class, thanks Michelle!
12:14 (Ring Rows w/ feet up on med ball – way worse than expected!)
10:38 Rx
14:14 ring row with feet on wb.
No juice this am, taking tomorrow off.
14:45 – improvised Island WOD – 50 # dumbell swings – mapped the runs on a cart path with old school Army pace count – strict pull-ups
12:40 Rx
11:20 35#, pull-ups, bike for run (paced with class run time)
13:53 red band for pu
11:26 ring rows (no WB though!) shoulders/upper arms sore.
10:13 rx (11 second PR)
11:15 KB to eye level/RR
12:36 Rx (1/2 pull ups strict)
for me: hallelujah! first time running in a month and first time kipping pull ups since dislocation
10:26 Bike for Run cals: 18,30,42