WOD
WOD GUIDANCE & GOALS
With your dumbbell complete 20 total thrusters, 10 reps on your left arm and 10 reps on your right. Then lunge with the weight overhead in your right hand. Move to your box where you’ll do 20 in and outs (no push up burpees) with a lateral box jump or step up. If you’re at home, do air squats for thrusters and in and out lateral chair/ledge step ups or box jumps. Target 10 minutes. For the cash out, accumulate 5 minutes of a handstand hold balancing at a wall or a plank hold on your elbows. Every time you rest do 20 hollow or tuck rocks. Target only 3-4 breaks.
Post Time + Breaks to Comments.
httpv://www.youtube.com/watch?v=QPXdv0pFc7k
ENDURANCE
6 x 600 meters moderate, 100m walk, 100 meter sprint, rest 2 minutes
Not sure on time
#35 right arm unbroken, left arm 6/4
Space issue – did burpee box jumps
Broke 2x during 5 min plank (mix of hands and elbows)
8:36 25# step overs
11:04 Rx
7:08 20#, step
10:16 30# goblet squats, regular box jumps @home
11:50, 15# step overs
9:39- 25#/chair step ups
3 min handstand hold- 3 breaks
10:09 30 air squats; regular in&out box jumps
11:52 50# in-out/box jumps (forward)
Cashout: first two round 45 seconds + 20 hollow holds, thereafter 30 seconds and 10 hollow holds
9:48 30# burpee box jumps (forward and not over, 30# highest have at home)
3 mins HS holds in :30 sec increments then 2 1:00 plank holds
7:23 20#
1,000 breaks for elbow planks
9:44 (35#, lateral in/out jump overs)
— those box overs were super sneaky… holy cow
2:00/1;30/1:30 for cashout (7:30 total time I think)
cashout was planks
9:09 or 9:19 (can’t remember)
25# and forward box jumps
3 min of handstand holds for cash out – broke 3 times on the minute
7:50 30#, step
5 min handstand hold – so many hollow rocks, took longer than the workout
1 mile post wod – 10.5/40 #chasingmiles
13:46 with air squats, 3 min plank on elbows with 3 breaks, 22w
5 mile run – 43:57
15/60 miles in July
8:24 35#, lat box step overs
9:57 50# & step-overs
25# Db thrusters, 18” lat stepovers- 19:33
4 breaks, alt 1 min elbows/1 min hands 1:04, :01, :03, :03, :53, tuck rocks. Longest “5mins” ever!
HOME WOD
DB thrusters 35#, burpees
5 min Plank Hold with 3 hollow rock breaks
HOME WOD:
8:10 @20# DB – 10 step up and downs one way, then 10 the other
11:30 for the 5 minute handstand hold – 7 breaks, yikes.
7:35 30# lateral step overs
Handstands 2:30, 2, :30 (7 min)
12:36 50# / steps on the burpee things
3:00/1:30/:30 hand stand hold 7:45 total
11:20 @ 30#
Handstand – :40 / :40 / :40 / :40 / :30 / :30 / :40
10:45 25#
11:06 @ 25# + in & out lat box jump overs
3 breaks for Handstand holds