PERFORMANCE
Warm-Up.
One set, using a moderate to heavy kettlebell, of:
Row x 2 minutes at a conversational pace
Kettlebell Suitcase Carry x 50 feet per arm
Row x 90 seconds moderate pace
Kettlebell Suitcase Deadlift x 10 reps per side
Row x 60 seconds at workout pace
Kettlebell Sumo Deadlift x 20 reps
Followed by…
One set of:
Double Under Warm-up or Practice x 2 minutes
Follow along with Coach Kirsten’s tips!
Then…
A.
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders
Note times for each set, then total them, aiming for the lowest possible working time across the five sets.
19:03
And 4.15
A0. Deadlift 110×5, 120×5, 130×3, 140×3, 150×2, 160×1, 170×1
A. 4.00
3.40
4.04
3.57
5:03, 4:30,4:42,4:40,5:01, that was tough!!!
2:40
2:40
2:42
2:45
2:40
Did 25 kbs instead (DL on Tuesday)
3:20
3:18
3:16
3:12
3:05
RX
A:
4:15
3;45
3:40
3:41
3:30
2:49
3:09 (missed twice on DUs)
Gymnastics WoD #2 this week and Core WoD #2
Been trying to spread out MetCons, day care crud got my lungs not feeling it after the second round. Resting up and will get back after it next week
Emom 6 min 4 rds
500 row
15 dl 185
50 du
3:15
3:17
3:34
3:45
Defiantly feel off last two rounds
Been too inconsistent lately with work
Have a good weekend everyone!
Bonus work – EMOMx10
1 Squat clean
185-225-245-265-285-300-320-340-355-365
A:
2:59
2:53
2:51
2:54
2:49
14:26 Total time