Fitness
A. Close Grip Bench Press – 4 x 10 w/2 Min Rest
B. 20 Min AMRAP
10 x Box Step-ups
15 x Swings
30 x Double-unders (2:1 Singles to Doubles)
Performance
A. Close Grip Bench Press – 4 x 10 w/2 Min Rest
B. 20 Min AMRAP
10 x Burpees
15 x American Swings @ 1.5 pood/1 pood
30 x Double-unders
Sport
A. Close Grip Bench Press – 4 x 10 w/2 Min Rest
B. EMOM – 8 Mins
Even – 15/10 x Ring-dips
Odd – 15 x American Swings @ 2 pood/1.5 pood
4 Min Rest
EMOM – 8 Mins
Even – 30 Sec x Cal Row
Odd – 30 Sec x Double-unders
-Post results under comments
Performance
A. 95-115-135-135
B. 8rds
A. 85/95/95/95
B. done. Cals- 11/10/11/12. Double unders 28/24/25/18 yuck. Could use practice! Although I did string together 42 today for a new PR 🙂
Fitness
A. 55, 65, 70 (somehow we were really slow and didn’t have time for our fourth “real” set)
B. 9+31 (16″ box, 1pood, SU’s) – swings got rough at the end…sweaty hands…and I must buy my own jump rope so it’s short enough…
Performance
A. 55,65,75,85
B. 10 rounds
another good butt kicker!
Performance 8+16. All this oly is taking a toll on my metcons.
Performance:
A. 85-90-95-100(7)
B. 8+14 @ 1.5 pood
A. 35, 45, 55, 60
B. 7 rounds + 5. Hurt so good!
A. 35, 45, 55, 60
B. 7 rounds + 65 (26# KB + Singles)
Hotel Room WOD:
10 sets of: 10 squats, 10 push-ups, 10 sit-ups.
Then for a walk to the best BBQ in Texas!
Performance
A. 115, 115, 115, 115 (CGBP PR)
B. 6+7. Went aggressive on this one: upped the KB to 45lbs (ASKB PR) and forced myself to do all DUs except on the last round. This was my first WOD where the burpees were the easy part! My arms/shoulders are still a little shaky, but it was also an awesome workout => sweat angels.
A: 85#
B: 7 reps w/12K KB and SUs. Was talked out of the 14K KB – probably a good thing, as it allowed me to work on my form. Overall, felt real good about this workout.
a. 85#x4
b. 1 pood; 90 singles. 8+10.. ?? Lost track, somewhere around there.
A. 135,135,155,155 (elbows in!)
B. 6 + 40 Rx
Bench 85-90-95-100(6)
Sport
ring dips- 10-10-7-5, did all the am swings. Right shoulder really hurts when I do ring dips lately, not sure if I tweaked it or if it just needs some mobility.
Rowing 9,10,11,11 cal -could have pushed harder on 1st sets.
Dubs-no clue….
Performance
A. 115-125-135-145 (got all rounds unbroken)
B. 6 rounds + 30, @1.5 pood, singles
Performance
A. 115, 125, 125, 135
B. 8+5
1 pood and singles….gotta keep working on my DU’s!!!!
Fitness: blue bell, 12″ box and singles
11+33
First metcon in quite awhile. Felt pretty good.