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I did better than I thought I would....saved all of the rowing for the end,1000 m Rows 10 Rope Climbs 75 GHD Sit-ups 100 Walking Lunges -
21-15-9 reps of: Box Jump, 20 in Kettlebell Swing, 35 lbs Body Row
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and I was runnin"Interval : at 70% Road Run, 3.12 mi | 31:00
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doing very light weight trying to build more muscle in the shoulderSets Snatch Push Press + Overhead Squat, 1 rep | 15 lbs Snatch Push Press + Overhead Squat, 1 rep | 15 lbs Snatch Push Press + Overhead Squat, 1 rep | 15 lbs
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did this with Karine.....I did extra situps and body rows because she kept pulling 10s on hspu's and farmer carries. I felt bad...3 rounds of: 0 Handstand Push-ups 0 AbMat Sit-ups 0 Double Unders 0 10 m Farmers Carries
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and I was rowing100 m Rows 20 Box Jump (24 In.)s 200 m Rows 15 Box Jump (24 In.)s 300 m Rows 10 Box Jump (24 In.)s 400 m Rows 5 Box Jump (24 In.)s
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Not too bad....working on the form.Sets Snatch Pull, 3 reps | 65 lbs Snatch Pull, 3 reps | 65 lbs Snatch Pull, 3 reps | 65 lbs Snatch Pull, 3 reps | 65 lbs Snatch Pull, 3 reps | 65 lbs
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Russian kettlebells, body rows, and lunges oh my.......12:00 AMRAP: 20 Walking Lunges 15 Kettlebell Swings, 26 lbs 10 Ring Dips
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My shoulder has limited range of movement....I had to go to four pulls per climb in the middle of the wod. That slowed me down....50 Double Unders 1 Rope Climb 40 Double Unders 2 Rope Climbs 30 Double Unders 3 Rope Climbs 20 Double Unders 4 Rope Climbs 10 Double Unders 5 Rope Climbs
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This is about the only thing I can rx these days....Interval Row, 2 km | 9:44
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Rx'd!!! Yay!! Got the crossfit cough from this one! :)5 rounds of: 200 m Runs 10 Front Squats 65 lbs 10 Burpees
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Fun!!!8 rounds of: 1 15 ft Rope Climb 15 Air Squats plus a partial round of: 0 15 ft Rope Climbs 0 Air Squats
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Gotta work on getting up the rope in 2 pulls...8 rounds of: 1 15 ft Rope Climb 15 Air Squats plus a partial round of: 0 15 ft Rope Climbs 0 Air Squats
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A WOD I can rx!! Woohoo!!3 rounds of: 250 m Rows 0 AbMat Sit-ups 0 Box Jump (24 In.)s
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Pushups instead of hspus.....rx'd the weight though. Yay me!!10 rounds of: 3 Handstand Push-ups 6 Deadlifts 155 lbs 12 Pull-ups 24 Double Unders
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