WOD - Three rounds of: AMRAP 5 min.

15 Wallballs (20/14)

15 Box Jumps (24"/20")

15 Single-arm Russian Kettlebell swings (35/25)

• Two minute "walking" rest between rounds (the kind where you don't get to sit, lay or fall down).

Score is total reps. My legs were still thrashed from Monday.

50m bear crawl
50m broad jump
30 abmats
15 wall balls (MBC subbed for wrist injury)

WOD:

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

I got thru 10 reps of HSPU's in about 14.5 minutes...then cratered. Couldn't finish the last 8-10 HSPU's without head mat.

3 rds
Max reps bench press (Rx - bodyweight)
Max reps pull-ups

I did 65# on bench and kipping pull ups:
10/6
9/7
8/5

BW - 108

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 75kg x 5, 85kg x 5, 97.5kg x 7
Week 6: 80kg x 3, 92.5kg x 3, 102.5kg x 7
Week 7: 85kg x 5, 97.5kg x 3, 107.5kg x 5
Week 8: 50kg x 5, 60kg x 5, 70kg x 5
Week 9: 80kg x 5, 92.5kg x 5, 105kg x 5
Week 10: 85kg x 3, 100kg x 3, 110kg x 4
Week 11: 92.5kg x 5, 105kg x 3, 110kg x 1, 120kg x 1, 125kg x 1

Actual WOD on the board was Annie, but I jump rope was hurting my ankle/shin pretty bad, so we modified the WOD. Instead I did the following:

10 cal on the C2 (rower)
50 sit-ups
10 cal on the C2
40 sit-ups
10 cal on the C2
30 sit-ups
10 cal on the C2
20 sit-ups
10 cal on the C2
10 sit-ups

kerro kommenttihin mitä juoksit ja miten meni!

Randy

Result: 4:43

Worked on my form and seeing what kind of weight I could cleanly get overhead. Managed 55# which I was pretty pleased with! I think that's a PR...I'm going to mark it as one at least! :)

AMRAP 30

15cal bike
15cal row
15 t2b
20cal bike
20cal row
15 t2b
25cal bike
25cal row
15 t2b
….

• pk alueel
• kalorit kasvaa aina viidellä ja t2b pysyy samana