Workout of the Day
A.
Every minute, on the minute, for 5 minutes:
20 Double-Unders
B.
Take 10-15 minutes to work on:
100/70 lb Dumbbell Snatch
C.
Three rounds for time:
21 Wall Ball Shots (20/14 lbs)
21 Toes to Bar
and then immediately after . . .
28 Burpee Box Jumps (24″/20″)
A. Mostly 11 seconds.
B. Spent 11 minutes, practiced power snatches and split snatches.
C. Wallball/ T2B 5:15, wallballs unbroken, T2B 21/15-6/10-5-3-3
3:15 for the burpee box jumps.
A. 11, 12, 11, 12, 12
B. Worked my way up with some lighter DB’s- then went 6 reps EMOM for 10 minutes with a 105# DB.
:25 :27 :21 :20 :19 :20 :20 :18 :18 :20
Times got quicker as I went, but I was Beat!!
C. 7:44
Done with WB and TTB @ 5:28
WB- Unbroken
TTB- 13/8, 11/6/4, 7/4/4/3/2/1 (Fell apart BIG TIME)
BBJ- these were Terrible! I tried jumping all the way over the box for 2 reps. Not worth it in my opinion (unless it’s a race at the end?)
A. 0:12 x 5
B. After working some technique I did 4 sets of 10 DB snatch rest 30 sec.
(0:37/0:40/0:40/0:40).
C. 9:25
TTB broke down in round two. This is an area where I need a lot of improvement. TTB sets were 7-7-7/7-5-4-3-2/5-4-3-2-2-2-2. BBJ were miserable.
A
Did it on every 30 sec for 5 min.
10-11 sec each round except 1 where I tripped and used 15 sec.
B
Done. Tried to do 10 reps (5+5) for time and got it in 52 sec. Starts to feel better =)
C
8:01
WB UB
T2B: 21, 21, 12-9
BBJ a bit slow to start with, stepped down from the box the first 10 reps. And I did “full ext on box” not the “jump over box”, hadn’t seen the standard vid yet. Next time!
A) 11,11,10,10,10
B) complete. Did practice then 6 min emom of two each hand alternating
Left is easier than right arm.
C) 7:23
All wall balls unbroken
T2b=. 21, 12&9,7-7-7
Steady on bbj
A.
11-11-10-10-10
B.
Complete
C.
8:44
Wallball: unbroken
T2B: Unbroken/ 10-6-5 / 10-5-6
BBJ steady pace, jumping over the box.
Good to be back!