Spend the first 10-15 min working on rowing technique.
-Perform 2-3 250M rows with good form
WOD
5 Rounds
- Sandbag run to the top of the hill (Across the street from the picnic benches at Beer Run)
- 10 Thrusters (M-135 W-95)
-Post times and sandbag weight to comments
22:40 (22#, 79#)
still in Rome, walking lots of miles every day, but made up another apartment WOD for the day, and even convinced my dad to join me! (my mom napped)
5 rounds…
10 walking lunges
10 HOG push-ups
10 jumping squats (clap at top)
10 sit-ups
me: 6:25 rx
my dad: 8:51 (scaled to regular squats, but he did everything unbroken with perfect non-wormy push-ups!!!)
22:20 (#35,#32)
thrusters were light b/c my hips are sore from Wed and I couldn’t get down into a proper fs
19:20 (47# box squats, 28/24#)
19:31 (28/24# SB, 47# thrusters)
16:52 (45#- shoulder sore this week) plus 32 # sandbag
22:59 (28# SB, 57# thrusters)
18:00. 95 lb thrusters & 42 lb sandbag
23:20 (28# sandbag, 57# thrusters)
23:14 42#SB, 95#front squat… still taking it easy on the shoulders, hoping to be back at 100% next week
21:08 (32# sandbag, 89# thruster – 7 reps rep round)
First two rounds unbroken. Rest 4-3.
Tip from Dave on thruster form: think external rotation with your shoulders to try to keep your upper back from round in the front squat portion.
21.30 (22# sandbag, 67# thrusters)
27:19 (32# sandbag, 95# thruster) – shins were throbbing at the end of this, tried the whole ice bath thing and actually feel pretty decent now.
17:34. 89 and 32
23:55 Rx
3 rounds, 11:43 135/42
20:52 (31# sandbag/45# thruster)
23:17 (32#/28# sandbag / 47# thruster)
23:40ish(?) 45# thruster, 32# bag.
3 rnds 16:32, 89#, 32#