Workout of the Day
A.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
online pharmacy order lasix without prescription with best prices today in the USA
online pharmacy purchase propecia no prescription with best prices today in the USA
A.T2B 16rep
B.KBS 6rep
C.8:55
Accidentally used the 2 pood KB due to my assumption that CJ would never have us do anything less. Heavy KB swings is a weakness of mine so it was good practice but I’m sure that last round would have been much faster with the lighter weight.
A: 17 Shoulder-to-OH = 47 Reps
B: 10 KB Swings = 70 Reps
C: 10:05 – KB swings took the most time.
A) 5 s2oh
B) 8KB swings
C) 9:11
Way faster than last time, felt really good to open up the lungs! 🙂 Loving the programming so far CJ!
A) 18 t2b
B) 7 KB swings
C) 8:41 or something like that
A. 10 s20
B. 27 s20
C. 7:53
A: 8 T2B (Did 3 minutes instead of 4 minutes by mistake)
B: 5 KB swings
C: 8:35
Did a team WOD earlier today so I was a bit tired.
11-1pm oly lift clinic (snatch work)…nothing heavy, just technique work
Then more bar MU work…still able to get them today!! So excited about this.
2pm:
(modified chipper, replacing 20 push-ups for ttb, since my hands are torn up and push ups are a weakness)
A. 5kb swings (but forgot the bbjo…oops)
B. 16 kb swings
C. 7:33 (push-ups are for sure the part that slows me down)
Went to my buddies OSO fundraiser.
3 rounds for time (15 min cap)
22 wall balls (20lb)
14 over bar burpees
10 S2OH (155lb)
37 double unders – 9:23
A. 10-S2O
B. 1KB
C. 9:01
a.) light squat work focusing on technique combined with handstand walks since I missed them on Friday
b.) 2 S2OH,15 KBS, 9:22 total time
After doing some gymnastics skill practice it became quite obvious my right triceps which had been bugging me since a late 14.5 redo needed a rest. Modified for no triceps/elbow work with 500m run, 10 box jumps, 20 V-ups, 30 air squats 40 Hip ext and 50 DU. A 34 Hip Ext, B 34 DU, C 6:45.
I’ll be modifying my workouts early this week as I want my triceps / elbow to be feeling good asap, not to drag this thing on.
A. 8 STOH
B. 7 KBS
C. 9:34
Improved both A and B but about 30 seconds slower on C.
A. 20 ttb
B. 30 STOH
C. 9:26
Only able to improve on C today by about 20 seconds. Shoulders were smoked and wasn’t able to move very well today.
A. 13 STO
B. 19 KBS
C. 8:45
Better than last time. 🙂
A)17 t2b
B)22 s2o
C)8:45
When i did this wotkout in february, i ran to substitute rowing. Definitely harder to row…
A. 25 STO (+2 reps)
B. 32 KBS ( but I forgot burpee box jump overs…lol)
C. 8:45 (-9 seconds)
A. 1 KBS
B. 39 KBS
C. 7:34
I know I’ve done this one several times. I think these times are faster then the last time but about the same as a previous attempt. If I remember correctly this was one of the Invictus Online Comp wods from 2 years ago.
The KBS always get to me in this one. Great week!!
Going to be in Napa Valley next week April 10-15. Any Invictus
followers up there? Any gym recommendations that will allow me to train?
A. 21 STO
B. 21 KBS
C. 9:04 (broke the KBS too often, DU UB)
19pp
22kbs
8:23