Three rounds of the following for time:
- 25 kettlebell swings (45# Men / 35# Women)
- 30 push ups
- 40 sit ups
- 50 double unders (substitute 50 tuck jumps or 150 regular rope jumps)
Emma does knees to elbows with Martha and Lauren.
Charlottesville's most experienced functional fitness and weightlifting center.
WOD 25:41
25# kettle bells
25 double unders rounds 2 and 3
almost tossed cookies
First WOD in the woods — brought my trusty 53# kb on vacation, along with my home-made med-ball.
4 rounds of:
10 goblet squats
10 kb swings
10 C&J (5 each hand)
5:52
Forney, next WOD is Hunt Down 8 Point Buck with Bare Hands for Time. Go.
14:32 45# 150 S.U.
17:45 (? forget the exact seconds…) 50 single rope jumps 2nd and 3rd round. Also, did 30 sit-ups, 40 push-ups each round. Kyle, was that reversed? (above says 40/30)
Heavy Overhead Day…
1. Work up to 1RM Press – 160# (PR)
2. Work up to 3RM Push Press – 170#
3. Work up to 5RM Push Jerk – 160# (PR)
I did 170×4 on the PJ’s and then failed on the last rep… kind of just quit on it; muted hip, lack of aggression and speed under the bar. Didn’t deserve to get the set; I’ll come back for it another time.
12 min. 25# kbs, modified push-ups, and did 150 regular jumps instead of double unders.
18:16 Rx’d
45#, Ab-Mat Butterfly SUs
Subbed 40 lb dumbell for the swings.
For double-unders: first round did 150 regular jumpropes, then second and third did 50 tuck jumps.
Thought I was going to going get sick.
15:52
For the cherry I did 10 renegade man-makers with 25 lbs. That didn’t help the nearly puking cause.
15 something as Rx’ed. Apparently my pushups suck…must improve them!