Fitness:
A1.) DB Peck flys – 5×5
A2.) Bent over Rows – 5×5
B.) For time:
21 Cal Row
18 Russian Swings (1.5/1)
15 Burpees
12 Single KB Thruster (1.5/1) (6L/6R)
9 Pull ups
12 Single KB Thruster (1.5/1) (6L/6R)
15 Burpees
18 Russian Swings (1.5/1)
21 Cal Row
Performance:
A1.) DB Peck flys – 5×5
A2.) Bent over Rows – 5×5
B.) For time:
21 Cal Row
18 American Swings (1.5/1)
15 Burpees
12 Single KB Thruster (1.5/1) (6L/6R)
9 C2B
12 Single KB Thruster (1.5/1) (6L/6R)
15 Burpees
18 American Swings (1.5/1)
21 Cal Row
Competitor:
A1.) DB Peck flys – 5×5
A2.) Bent over Rows – 5×5
B.) For time:
21 Cal Row
18 Double KB Thrusters (1.5/1)
15 Burpees
12 Double KB Russian Swings (1.5/1)
9 MU
12 Double KB Russian Swings (1.5/1)
15 Burpees
18 Double KB Thrusters (1.5/1)
21 Cal Row
-Results to comments!
A1. 12.5 DB
A2. 45#
B. 11:02 Yellow KB for swings and blue KB for thrusters. Worked hard. Rowing at the end was tough. Great workout!
A1. 30
A2. 2pood KB
B. 10:51 scaled 2nd round of thrusters to 1 pood
5×5 flys and rows 15 and 25. I could feel the 15 s were way too light for the fly but it hurt my left shoulder.
Comp wod but only three MU and 6 ctb. 11:23
A1. 15 DB
A2. 25 DB – both of these felt pretty light
B. 10:45
Performance
A. @45# DB for both fly and row
B. 10-something. @1 pood thrusters, @1.5 pood swings. WAY underestimated how hard the thrusters would be, had a very hard time with 1 pood.