Fitness – Performance
A. Establish a max heigh box jump
B. W/a Partner
You go I go
12 Rounds AFAP
250M Row
10 x Goblet Squats @ 1.5 pood/1 pood
20 x Russian Swings
…immediately after completion…
10 Rounds w/a Partner
You go I go
10 x Dips
Sport
A. 3K Row – Recovery Pace
B. Mobility
-Post results under comments
Strength day
2 x (5L/5R) 16kg KB Windmill
1 x 9 Dumbbell curls @ 25lbs
2 x 20 Hollow Rocks
Dumbbell Alternating Press 1 x 8 @ 25lbs, 1 x 8 @ 20 lbs
Close Grip Bench 1 x 8 @ 65lbs, 2 x 10 @ 55lbs
2 x 8 @ 40lb Dumbbells Bentover Row
Back Squat
1 x 10 @ 125lbs
1 x 7 @ 125lbs
2 x 7 @ 135
1 x 7 @140lbs
1 x 20 Pull Overs @ 35lbs
1 x 14 RDL w/70lb KB
2 x 14 Walking Lunges with Blue KBs
1 x 15 Good Morning @ 65lbs (nice stretch!)
Performance:
Box jump: 38in (still think I’ve got a lil PTSD from ripping my shins apart…)
Wod: w/ Susan
28:53rx
Performance with Rachel 27:53 or 28:53 can’t remember see Rachel’s post
Box jump 39
3 k row
24″ box jumps
12 rounds with partner plus 25 push-ups
A. I hate box jumps….enough said
B. 29:15
Wednesday Strength WOD:
Reverse Hypers: (no weight) Done
Hollow Rocks: Done
DB Alternating Press: 25-25-25
Close Grip Bench: 75-80-80
Bent over Rows: 85-85
Reverse Curls: 35-35
BS: 1×20: 120
Pullovers: 45
RDL: 125
Pullovers: 45
Strict T2B: attempted. Probably accumulated 25 or so.