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Kalsu-Scaled to:
On the minute:
Complete 5 burpees and perform max rep 20kg thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
18:50
Bad,bad,bad-went wrong ended up with 106 reps! Very disappointed PR is 15:34.
Wod for time:
4 db power snatch r arm 22kg
4 db p s l arm 22kg
40 push ups
40 squat
400 meter run
4 db power snatch r arm 22kg
4 db p s l arm 22kg
40 sit ups
40 good mornings 22kg db
400 meter run
4 db power snatch r arm 22kg
4 db p s l arm 22kg
40 walking lunges
40 under bar row ( fence)
400 meter run
18:46
Co: stretch
Still travelling. Got my hand on a 22 kg dumbbell. Made rodays wod up from that.
First day of the new year! A good one for us all I hope!
Pack-light
Run 1 mile
Rest 2 minutes
85 pound Squat clean, 20 reps
20 Box jump, 20” box
20 Walking lunge steps with 20lb dumbbell held overhead
20 Box jump, 20” box
75 pound Squat clean, 20 reps
Rest 2 minutes
Run 1 mile - omitted b/c lower back stiffened up badly after squat cleans - I really need help w/ form on these
27:28 (incomplete time since I skipped final 1 mile run)
WOD
5 rounds for time of:
10 DL, bwt (195#)
10 ring push ups (6inches off deck, armpits to thumbs)
10 k-2-e
TOTAL TIME=11:52 (1:41/2:25/2:25/2:42/2:40)
About 2min slower than I thought - ring push ups, ugh.
A 6min WOD for a worthy competitor.
OHS
5x10 (35#, 45#, 45#, 45#, 45#)
Could’ve gone heavier, but trying to work on form.
Row 1000m, Run 800m
33:58
(10:12, 11:22, 12:24)
A couple of minutes slower than I might’ve run three miles.
One break in second run. Three breaks in last run. Heart rate was in mid-170’s, too high for me to maintain.
Push ups against bar pin 5 x 25 - (10-6-5-5) mixture of shoulder width and outside shoulder width
2 leg chair assisted pull ups x 20 - (10-10-5)
Pole squat x 50
Elevated jack knife press @ pin 5 x 20 - (10-7-3) mixture of top of head to bar, nose to bar and forehead to bar
Plank hold x 90 secs hold - on push up bars only managed 60 secs
Forearm/knee side plank x 45 sec hold each side New PR last time only managed 25 secs
Push ups against bar pin 5 x 25 - (8-6-3-3-stopped) mixture of shoulder width and outside shoulder width
2 leg chair assisted pull ups x 20 (5 left leg only assist - 5 right leg only assist - 10 both leg)
Air Squat x 50 (30-10-10)
Elevated jack knife press @ pin 5 x 20 (8-7-5) mixture of top of head to bar, nose to bar and forehead to bar
Plank hold x 90 secs hold - on push up bars only managed 35 secs
Forearm/knee side plank x 45 sec hold each side New PR last time only managed 23 secs
Stretch and foam roller
Felt great to do something after all this time - this year I will be stronger than ever before!
