Skill
Practice Turkish Get-ups, emphasizing quality of movement and variation with the KB.
WOD
Level 1
For time:
- Run 200 m with a sandbag (30’s/20’s)
- Run 400 m with a medicine ball (14/10#)
- Run 800 m
Level 2
For time:
- Run 400 m with a heavy sandbag (50’s/30’s)
- Run 800 m with medicine ball (20/14#)
- Run 1 mile
Mobility
Spend 2 minutes per side on the Couch Stretch and the Band Front Rack Stretch.
TGU up to 35# plus some other variations
Level 2 @17:42
TGU 25#
Level 2
15:55
TGU 35#
Level 2
15:18
TGU 25#
Level 2 @ 13:08
Got up a 65# barbell, fun!
Ran the 400 with the 86# bag
Ran/hobbled the 800 with 2 35# KB
Sprinted the mile, and caught Alex in the last 100′!
Legs are on fire now!
15:15
81lbs SB for 400m
36lbs SB for 800m
Sprinted the mile for a total of 13:28
At centerville crossfit.
15 Min to work up to a heavy single Clean and Jerk
then,
2 Min Amrap
Max row for Cals
rest 2 min
2 Min Amrap
10 push ups
10 Burpees
rest 2 min
2 Min Amrap
10 box jumps
10 sit ups
rest 2 min
2 min Amrap
10 pull ups
10 wall balls
195 pc which is a PR and missed the jerk barely.
196 reps on the wod. Cals counted as reps.
52# Sandbag, 20# Wallball – 15:28
TGU: 20# KB working on form, then attempted to do a 15# slam ball TGU, but my tiny, tiny hands couldn’t do it.
WOD: 15:44 Rx
TGU: 35#
WOD: 15:47 @ 52# sandbag and 20# wall ball
played around with some 45# TGUs… just KBs, though, because I still can’t quite brave doing it with a barbell
20# turkish and 15# slam ball
13:48 rx
Turkish get-ups: up to 95# lefty, 115# righty
TGU: up to 35# KB and 15# slam ball
WOD: 17:42, level 2 (32# sandbag, 14# wall ball)