Workout of the Day
A.
Three sets, not for time – slow and perfect:
10-15 Air Squats with Slingshot or Mini-Band Around Knees
Bird Dogs x 10 reps per side
Banded Clam Shells x 10 reps per side @ 1011
B.
Three sets, not for time, of:
Double-Unders x 40-50 reps
L-Sit x 30-45 seconds
Bar Muscle-Up x 2-5 reps
C.
Complete as many rounds and reps as possible in 20 minutes of:
200 meter run
15 Thrusters (95/65 lbs)
12 Pull-Ups
9 Burpees
A. Done
B1. Jumped in with Team 808 (they needed an extra team mate)
10 rope climbs, 20 deficit HSPU, 30 bar MU, 40 CTB, 50 pistols (this was my share of the overall numbers)
B2. 5 RFT, 3 PWR Snatch (165#), 12 Pullups (5:00)
C. 5 rounds plus part of the 6th run
GREAT DAY!!
A. Done
B. Done. Seemed to have lost my bar MU’s. Makes no sense to me since I got 20 in the w/o last time??? Gave it 3 attempts per round then moved on.
C. 5 rds plus the 6th run.
Megan (50/5’5″/135)
A. Done
B. Done (first L-sit I got 35 seconds, round 2 was 28+10, round 3 was 28+14)
I also got several sets of 2 BMUs with a 1″ band, so I decided to try the skinniest band we have (1/2″, I think) failed twice, then got 2 in a row. I may not get a BMU before the Games, but I will be close.
C. 5 rounds + 75m run
A and B Done
C. 4 rounds + 9 thrusters
Not a lot of energy this morning, thrusters kill me too, did 8/7 first round then sets of 5, last round doing singles, pull-ups, burpees unbroken
A. Done
B. Done 50/:30/3
C. 4+0
Note: Thrusters have always killed me. Should have lowered weight to 85 maybe even 75. By far my worst movement.
Pre: 24 minute team WOD
A/B: done
C: 5 rounds + 15 thrusters + 12 pu
I said I would join the team wod if Bill would join me on C. By the time C came around he had 5 people lined up to tag team on C. I was ahead and lost ground on round 5 and 6.
Spicy one today and no where to hide on this one.