In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Dumbbell Box Step-Overs (50/35 lbs – 24″/20″)
(Partner A runs 400 meters; Partner B performs 30 Wall Ball Shots; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)
Done Rx with my wife: 6 rounds + 11 WBS
This was a good workout for the day after a busy weekend. Great work on 20.3 everyone. I look forward to tackling that one tomorrow.
Did Tuesday’s for today, no partner and just missed my chest day wanted to make up for it.
A. Done
Worked up to 245# for bench. Still really light for me… but my shoulder surgery still is prohibiting some real heavy lifts.
B. “DESIRE”
65 reps at a slow consistent pace. Had more left in the tank but it’s suppose to be an active recovery day for me…
C.
4 sets
6-8 Single arm dumbbell bench press
12 banded kneeing pec press
10 banded flys
Rest 90 seconds
D.
3 sets
60 sec plank
15 hip extensions
Rest 60 seconds
A. Front squat x 3
125/130/135/140 (140 done as singles…reracked to shake out upper body and right into another rep)
B. 3 rounds for time – 11:15
10 OHS @ 65# – all UB
15 C2B ( all singles)
20 WB – 10/5/5, 13/7, 12/8
***WB came together really nicely today
C. 2 sets
10 roll to candlestick
20 abmat situps
30 side plank reach through (15 each side)
40 reverse crunches
50 Russian twists @ 15#
Pouring rain all day and solo so subbed some conditioning.
A. 21-15-9
Calorie Echo Bike
Burpee
Calorie row
8:07
B. 5 rounds for time:
30 calorie echo bike
25 abmat sit-ups
20 lunges
15 KBS #53
10 push ups
5 strict C2B
25:25
Raining Hard outside and Kylah didn’t want to do the prescribed workout. Conditioning / Active mobilize (home / Kylah WU Just move and play with niece A. FT with Kylah 5 rds 500 m row/ play row (check in) 10 pushups / 5 pushups 20 situps /8 situps 30 Air Squats / 10 squats 500 m Row / play row (check out) Results 10:37 Kylah no time she is just playing. She kept right there with me pretty great for 3yrs old. Her pushups Re getting really good. Rest 2 min B. Deadhang /Pullup EMOM until fail 1 min deadhang… Read more »
Day 9ish of low carb/ keto. Starting to feel a bit more normal. Been working out lightly and an every other day basis. First day felt up to the metcon.
3 rounds in 21 min
400 meter run
30 wall balls
20 step overs with 35lb kettlebells.
Kept pace mild. Felt good.
Happy Saturday!
Nice work! Awesome u r doing keto, i’m curious to know ur thoughts on it. I mini cycle it occasionally, but do enjoy it
Barefoot squatter is in the house…wooohooo!!
Thx! ? Dunno why it took me so long to switch over from disqus haha
Hey. I have been a zone eater for almost the last 2 years. I recently got back into my nutrition intrest ( I am a non practicing chiro). Mostly started on zone for the anti inflammatory benifits and to see how it changed my body comp. I was pleased. But recently not happy with all the carbs still consuming and was really pushing to cut out all sugar. This combined with listening to Gary Taubes book. A case against sugar and several other podcasts out there I became kinda hooked and convinced that cutting out most carbs completely was a… Read more »
Awesome, I’m a Taubes fan too. If not for the keto rash i’d do it for longer cycles, but when i cycle off i do more paleo so it works since i do love fruit and sweet potatoes. The energy, esp 1st thing in the morning was awesome tho, do love that. U seeing a difference in metcon times now that u’re on keto? The pain didn’t change for me but there was a noticeable improvement during one of the performance baseline tests.