Skill
Back Squat @ 22X0; 3 sets of 4-6 reps
- Light weight, short rest, emphasize full squat depth
- 22X0 means 2 sec down, hold 2 sec, up fast, and go again
WOD
Level 1
3 rounds:
- Run 400 m
- “Russian” KB Swing (45/25#) x 15
- Knees-to-Elbow x 15
Level 2
4 rounds:
- Run 400 m
- “American” KB Swing (70/53#) x 15
- Toes-to-Bar x 15
The Masked Assassin…that guy is bad news…
BS to 105#
WOD: 19:10 (i think) L2 w 53# KB (Russian), T2B rx
Bs 225#
Wod:14:44 L2
BS 135#
19:58, 45# Russians, 10 t2b and 5 k2c per round. Never done t2b in a workout and it slowed me way down, but I’m getting the hang of it!
Nice job and congratulations on your First! Darn, your fist time doing them in a WOD and you knock out 40! Take a day off and celebrate.
Thanks, Al! You’re leaving me in the dust with all your improvements, so I had to step it up a little!
17:00 (53#)
16:23 (53#)
BS: 129#
WOD: 17:44 (25#/Leg Raises)
@work
5k row: 19:53
5×5 strict pullups
17:24?
53# russians
195 BS
12:58 Rx
BS: 135, 157, 179
WOD: 14:56 L2
BS: 133
WOD: 19:33 rx
17:20
Kb25#
Knees to chest
4 rds
On Sunday in the Walden Garage Gym:
Worked up to 5RM bench: 235
Then:
3 Rounds for Total Reps, 1 minute at each station
Strict Chin Ups
Squat 155/95
Box Jumps 24″
DB Squat Snatch
Row for Calories
Round Reps: 105, 95, 95