A.
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders
(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings
B.
Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed
A. RX’d 70# KB (32kg)
Usually worked for 30s and rested 30s but slowed down towards the end – closer to 40/20. Funnily enough, my last set of DU’s was the only unbroken one!
B. 88#x6 and 70/65/60 for the planks
A. Done with 50# American swings….DU’s got hairy around min 25 just really getting the hang of them
B. 8 reps each round with 70# db 90 sec holds
Did back squats also since missed them yesterday 5×225 5×275 3×315 500m row 1:47
A. Done, 55# Russian swings. Could have bumped up the weight a bit. DU flowed pretty well today.
B. Goofed around w/ some machine low rows and plank variations.
A. Rx’d with 70# Kb
B. 70# Kb and :60 planks
A. Rx’d 24kg
B. Subbed Pendlay row 135,8; 185, 7; 185, 8
Plank 90, 80, 80
A. Done Rx
B. 80# DB. 90 sec plank
A. Done Rx. Good sweat work. I liked it
B. 125lbs DBs and 60 sec plank holds
Can someone please tell me if the performance and fitness workouts are both part of the WOD. Sometimes they are similar so is it recommended to do them both?
Looks like in this case they are both the same WOD A & B
A: used 35# kb. Du’s ranged 15-20 sec, burpees ranged 22-30 sec and kbs 25-30 sec
B: 40# db x8 reps 90 sec plank each round
Rowing 5000 m this afternoon
A. As Rx 24kg KB, American swings
As rough as I felt this morning, this was a welcome “light” day. Good volume and conditioning w/o beating me up anymore.
B. No time today.
A.
As Rx w/ 24 kg KB American swings
Started smooth and got very spicy at the end! Double Unders were mostly recovery from burpees and KB swings.
~00:18 dubs
~00:27 burpees
~00:30 KB swings
B.
As Rx
80 lb DBs x 6
~1:00 planks