WOD
3 rounds:
- Run 400 m
- KB Swing (53/35#) x 21
- Pull-up x 12
Notes
- Compare to 12/11/2011.
- Lots of benchmarks this week and next. Take the weekend to recover if possible!
Charlottesville's most experienced functional fitness and weightlifting center.
I did kind of a modified version of this at home: 100 single-unders, 35# KB swings, and pull-up x6. time: 7:30
torn hands. not touching a pullup bar. did “JT” instead. 12:42. 12 reps on last round of hspu by mistake.
Better get some oil of olay up on those hands of yours.
10:53 with a nice tear on my palm beneath my right ring finger. A delightful ingredient to add to Murph . . .
WOD: 9:56 rx (pr + 9 seconds faster than December)
WOD: 12:31 (35#, RR)
13:26 (35#KB, GB PU) Beat Dec time by 3min19sec.
Way to kick some butt, Al!
13:33 Rx
2 seconds faster, 46 degrees hotter… ouch!
11:19 rx
14:45 (red band PUs)
1:58 slower than December, but that was expected with the switch to red band and the crazy heat/humidity. I’m just glad I survived. 🙂
9:14 Rx
11:27 (sub ring rows with feet on 24″ box – hands already torn up, pull-ups were a no go) Running speed is slowly coming back…
14:23 rx (30 seconds slower)
8:38 rx
10:37 Rx. Last time was 11:01 with red band pullups and a 400m row. I’ll take it.
10:13 rx
16:32 w/500 row, 35# kb
Oly lifting
OHS 5 sets of 3 with one minute rest @104# (having trouble keeping left shoulder externally rotated)
Halting snatch grip DL 3 sets of 3: 89, 89, 99
Segment snatch heavy double up to 89# (working on legit squat snatch, avoid power snatching and then riding down)
277 lb tandem student.
17:58 53# kb, 1st round Rx PU, 2nd round 1/2 red band 3rd round all red band
10:44 25# kb and ring rows