All Levels
A. Establish a 6RM Front Squat then perform:
3 Sets of 6 Reps of A @ -10lb-30lb w/3 Min Rest
B. AFAP w/Partner
100 x Wallballs
100 x American Swings
100 x Box Jumps
100 x Calorie Row
Partition reps as needed
-Post results under comments
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A. 145, 125, 125, 125. My max set was a little off – coming up from the bottom crooked – not super surprising since my hip was a little tweaky this morning so decided to drop 20# and focus on form. Drop sets were better.
B. 18:21 (I think?) w/Nicole. I used the 12# WB, both did Am Swings w/ orange kb, 20″ box (yay Nicole for trying jumps today and hitting 40 of them!). Definitely a lung burner. Feeling better about American swings.
A. 115 6 rep max (super tired from hours of landscaping), 3 sets of 6 at 105
B. With Jim
17:08-14#WB, yellow KB, 20in box jumps, row
I love partner WODS!
A. Worked up to 120, dropped down to 110 – 3 sets of 6
B. 20:41 with Lynn – love partner WOD’s!
A. 165-dropped to 155 3 sets x6.
B. 15?: 38 with appointed partner Chris (thanks Juli).. made me work 🙂 14# WB 2; 1pd am swings, 20″ box jump, rowing.
Liked this one 🙂
Then got a Mani… the lady says.. you mess em up by Wednesday, I’ll redo them for free… haha… she couldn’t tell by my calluses that I CrossFit??
Warmup. Love the mobility stuff Michael!
A. 135-155-175-195 (2 reps) then 175-165-155 drop sets
B. 17:28 Partner WOD with Chris, @20# wallballs, 1.5 pood American Swings. Got 3 pulls on the rower today where the counter went up 2 calories…had never seen that before.
C. Walk the dog. I’d say it was NFT, but the way she “walks” it feels like she is doing it for time.
Sport
I sucked at ttb today but managed to muddle thru everything. Attempted 6 MU and made four…I caught them low cuz I was tired and not very aggresive. Getting back to sport kinda blows. I feel like I’m struggling…but then I remind myself that I just had a kid and I’m almost thirty five. Then I give myself a lil pat on the back !–
20 min run after
A. 185. Drop load @ 165.
B. Sport WOD. Made it through 12 MU when clock got turned off.
C. 20 min recovery run.