WOD
3 Rounds
- 30 Lunges (15 each side, 33/22 plate overhead)
- 30 Double Unders
- 30 Situps (unanchored)
- 10 Deadlifts (221/155)
Mobility
Mobilize hips 2 minutes against wall, each leg 2 cumulative minutes per position, total cumulative 8 minutes. See this post for details.
Delicious Paleo snack alert:
paleowomen.com
I received some free samples from the owner and they are pretty darn good. My favorite was the Cappuccino Crunch. I have no affiliation with this company- just thought I’d pass on a good thing. And I am pretty sure men can eat them too 🙂
Will paleo rum treats be available for the mobility wod portion, or should we bring our own?
I would like to know the answer to this – after 90 more situps I am definitely going to want a coconut full of rum.
Apparently, it was bring your own. I saw no rum. Although, I may have hallucinated a few flying coconuts after that WOD.
12:42 (155# DL)
16:44 Rx
8:36 @ 255# deadlift
15:24: 20kg overhead, 155# DL
WOD: 10:29 (I think), 5 kg lunges, double-unders, 221 dl
12:20, 155#dl
10:14 rx
WOD: 9:55 (I think??), 5 kg lunges, singles x3, 128# DL
11:00 Rx
9:20RX
7:27, 111#s, sub ohs for lunges, 3xs su’s
So yeah… 20:00 using 5kg plate for lunges, 3:1 SU’s, 111# DL
Also, from Kyle during the mobility WOD:
“You don’t look like you’re in enough pain”
[adjusts my posture to evoke a groan and grimace]
“That’s better”
standard 🙂
10:40 Rx’d
14:14 155#, 10kg, 3/1 su’s
13:18 (DL #142, 10k OH Lunge)
8:12 RX
17 something…I deserved this since I can’t do double unders…! Did one at a time or so…..
133#
11:42– 5 kg overheads, 199 DL
14:40 – 10kg lunges, half DUs first round then triple singles, 133# DL
11:3something-ish
123# DL, rest rx’d
12:12 Rx
11:10 (111# dl)
25:44 Rx – my DUs are crap and I’m surprised I continued to try to finish them all, but I did. (thanks Kyle for letting me muddle through them) Will be more diligent in practicing the DUs.
12:38 (5kg lunges, 90 single unders, 110#DL)
damn double under nemesis!!
10:42 (DL: 89#, SU sub)
13:52 (87#)
Single unders; 10kg on the lunge
11:00@ 111#, 90 singles
14:46 @ 99# DL
8:52 187#
9:04 Rx