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And a huge congratulations to Meg and Landon for getting married this past weekend!
Strength
Box Squat @ 22X1; 5 sets of 5; rest 2 min btwn sets
WOD
5 rounds:
- Farmers Carry down the mat and back (70/53# per hand)
- Double-Under x 25
Do five burpees every time you drop the kettlebells.
Notes
- Choose a box height that allows you to squat to parallel, and use a low-bar position.
Box squat: 111#, 133, 3@143#
Wod: 6:17, 45#, 60 su
Box squat: 60, 70, 80, 80, 90 kg, 18″ box
WOD: 4:46 Rx
Box Squat: 199#, 18″ box
WOD: 6:45, 45# DB and 60 SU’s
Box Squats:111,133, 133, 143,155, 18″ box
WOD: 6:03; 53# FC, 25 du rd1, 60 su rds 2,3,4, & 5 *
*This is the first time I’ve attempted dbl unders during a WOD! I was able to do dbl, single, single, dbl single, single etc with only 3 or 4 breaks on the way to 25 dbls. Not pretty, but huge progress for me.Also, this was the first time I’ve even picked up a 53# kb. Dare I think that there might be a rx WOD in my future?
As someone who watched you blow through those 155# box squats and the double unders this morning, I’m going to answer that, Al: Yes. 🙂
way to go, Al!
awesome job, Al!
box squats: 89×4, 111×1
WOD: 5:24* Rx (small possibility that Tom and I did 6 rounds? but no matter)
am so proud of myself for not dropping during farmer’s carry! there is hope for me after all
Worked up to 217# on the box squats
2:58 RX’d, all DUs unbroken
185×4, 207
4:29 rx
157 on the box squats, seemed to get stronger with each set which was weird.
7:47 Rx. Actually got 7 consecutive DUs for a new PR. Shazam….
box squats: up to 215#
WOD: 3:38
Squats- up to 207 (doubles, gotta squat heavyyyy on Saturday and don’t want to overdo it)
Wod: 3:50rx
@work :
42 DB snatch @ 50#
21 HSPU
84 Squats
30 DB snatch @ 55#
15 HSPU
56 Squats
18 DB snatch @ 60#
9 HSPU
28 Squats
15:24
Squats: 95, 135, 157×2, 167
WOD: 3:58rx
up to 200#
3:53 rx
BS: 89×2, 111×3
WOD: 4:01 Rx
BS: 121
WOD: 3:54rx
Box Squats: up to 134#
WOD: 4:07 rx
Box Squats: 95, 11, 133, 155, 165
WOD: 4:41 rx
Box squats – worked up to 105
75 straight JR
Time: ~8:00
First work out – loved it!
Box squats: up to 104
WOD: 8:04, 35#
WOD: 3:50 RX
Box Squats up to 165 #
Barbell club:
MS + OHS x 2 up to 135 LB
Split jerk from back rack position, 1RM: 242 LB / 110 KG, PR
Sumo high pull with snatch grip, 5 sets x 3 reps, up to 167 #
Box Squat: 155; WOD 7:37
WOD: 4:14 (70#, 50 single unders)
5:15 (40#)
Had to do this alone at ACAC (no fun) with the heaviest kbs I could find there. Erred on the side of overestimating the length of the farmer carry to compensate. DUs unbroken.
BoxS: 95, 105, 117
4:04 @ 45# DB.
Need to purchase my own rope, really could not get more than 5 strung together! Frustrating!
WOD: 8:05 and 55# DBs, taking it super easy, where’s the margarita with an umbrella y’all?
BS: up to 139#, also easy. Glad I did… I was exhausted afterwards. Not sure what’s wrong, maybe fighting off a cold.
Box squats:215#
Wod: 9:00rx
Order stats on double unders were something like 7, 5,5,3,3,3,2,2,2,2,2,…
WOD: 3:55 Rx