Wod-
200m run
2 squat clean thrusters (135)
200m run
2 strict pull ups on a tall chain link fence
400m
4 SC thrusters
400m
4 strict PU’s
800m
8 SC thrusters
800m
8 strict PU’s
Then back down the list- 26:30
Then 400m walking lunge
20 Push Ups, 20 air squats
1 mile run
20 Push Ups, 20 air squats
1 mile run
20 Push Ups, 20 air squats
1 mile run
20 Push Ups, 20 air squats
(~8 min miles)
WOD 15:13 35#KB
27/24/21/18/15/12/8/6/3
Goblet squats
KBS
50 sit-ups & 5 strict pull-ups
For time
2 rounds
20 burpees
20 KBs (53#)
20 S2O (40# DB’s)
20 Goblet squats (53# KB)
100 DU’s
20 KB Sumo DLHP (53# KB)
20 DB Thrusters (25# DB’s)
20 HRPU
20 walking lunges w/ 53# KB
~27min
*had to dr Phil a lot of kid situations outside while I was trying to do this. They seem to always wait until I’m exercising to have meltdowns
PR on multitasking Ryan! Great job today!
4RFT
400m run
10 Strict Press @ 95
14:06 total shoulder smoker (first runs in 14 weeks)
Wod-
200m run
2 squat clean thrusters (135)
200m run
2 strict pull ups on a tall chain link fence
400m
4 SC thrusters
400m
4 strict PU’s
800m
8 SC thrusters
800m
8 strict PU’s
Then back down the list- 26:30
Then 400m walking lunge
WOD: Murph (unweighted)
28:09
Steps ups and 45# dB swings
Reps as Rxd
15:58
10 rds of
10 DB Thrusters @ 55#
run to street light
32:10
A couple hours later
Annie
50-40-30-20-10
DUs
Anchored SUs using arms
8:35
Did a version of yesterday’s post WOD
5 RFT (untimed)
400 m row
30 push-ups
30 v-ups
10 S2O (135# barbell)
Fat Amy
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (70#)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
Clock screwed up, but looks like ~22 min on my whoop
Garage
Death by pull-up and push-up 1-2-3….10.
–
3 sets of b squat and 185# x 5 and bench x 12 with 50 # DBs
–
50 unbroken wall balls 20# = 1:48
27, 24, 21, 18, 15, 12, 9, 6, 3
Box jumps 24”(built by my wife!)
35# kB swings
17:56
16:43 box jumps and 35lb KB
4k assault bike=6:59
Then wod with 20in box and 35lb kb
Time=16:37
20 Push Ups, 20 air squats
1 mile run
20 Push Ups, 20 air squats
1 mile run
20 Push Ups, 20 air squats
1 mile run
20 Push Ups, 20 air squats
(~8 min miles)