WOD:
Perform the following for time:
Rest 1 minute and repeat for a total of 5 rounds.
RESULTS:
27:52 @ 1.5 pood
Anything that involves kettlebells never bodes well for me. Between the knees-2-elbows and the kettlebells, by forearms where toast. The last two rounds, I was only getting 2 swings sometimes. I was the last one to finish, but I did finish.
WOD:
Perform the above sequence for time. Rest 1:30 and repeat for a total of 4 times.
RESULTS:
4:55, 11:46, 19:44, 26:41
I really liked this workout. Even though it took me quite a while, I felt like I got a good workout unlike the other day with the bear complex. It was a good mix of met-con and a little heavy weight tossed in there. And I did it Rx too!
WOD:
Split Jerk Technique, go moderately heavy
As many rounds as possible in 10 minutes of:
Immediately after choose one of the following to perform with a partner:
You rest while your partner goes.
A) Prowler pushes to the end of the parking lot and back
B) Row 200 meters
C) Sled drags
D) 200 meter sprints
Each person goes 4 times.
RESULTS:
95# for the split jerk (+1 @ 135#)
7 round + 5 K2E
Prowler, only 3 rounds … my right leg got the best of me and was really bothering me after the first 2 rounds, so I bailed on the last round :-(
5 Rounds of:
5 Rounds of:
5 Rounds of:
Three person teams. Only two people can be working at once and you can only have 1 piece of equipment per exercise (i.e. only 1 KB so you can’t have 2 people doing KB swings at the same time). You must complete all reps in set (5 rounds) before moving to the next, but you can do them in any order.
RESULTS:
10:03
As usual the team workout was pretty fun. It was a good way to start of a Sunday.
WOD:
Hold the plank position for max time
2 rounds for time of:
However every 2 minutes you must complete 5 burpees until you have accomplished the 2 rounds.
Results:
Plank – 1:44
Rounds – 21:06
Definitely could tell that I haven’t worked out in about 2 weeks and have been eating like crap… as I really almost meet pukie during the workout. It was a rough workout, but I’m glad I made it in today. Now I need to get my eating back on track, however, that might wait until next week once I get back form visiting some family this weekend.
Oh, and I suck at plank. As a comparison, the longest was 6min I think.
7 Sumo Deadlift High Pulls 95# 65#
7 Pull Up’s
7 Knee’s to Elbows
Max rounds in 4 minute’s, rest for 30 seconds and repeat for a total of 3 rounds
••Ben••
