Class today at 6 AM, 12 PM, 4:45 PM, 5:30 PM, and 6:15 PM! Holiday schedule here.
Strength
Deadlift 3 sets of 5 reps; focus on technique at medium weights
WOD
Level 1
3 rounds:
- “Russian” KB Swing (45/25#) x 20
- Knees-on-Box Push-up x 10
Level 2
5 rounds:
- “American” KB Swing (70/53#) x 20
- Handstand Push-up x 10
Notes
- Use weight plates or parallettes to move through a full range-of-motion on the handstand push-ups.
At parents gym PurePHIT in Richmond…
5 rounds – 10 box jumps, 10 push ups, 20ea mountain climbers
4 rounds – 10 kb swings @ 45#, 8 ring row, 8 sprinters
3 rounds – 12 burpees, 12 ball slams
14:56
135 lbs deadlifts
WOD: 5 rounds w/45lbs KB swings and 5 abmat HSPU’s
10:34
Came in at 4.
Nasty Girls first. 6:55
9 Minutes later todays WOD 8:15
Happy double day in the Viking horns!
DL?
161#
Had trouble with the shoulder…almost finished 3 rds. @ 45#
315 DL
9:46 – Soviet/Russian KB level 2
DL @145#
WOD: 12:35 @45# some American, some Russian
DL: 185
WOD: 6:55 with head-level swings and knees-on-box pushups (close to failure on the pushups still)
This WOD made me pretty much collapse after I got home and ate some dinner. Also, on Wednesday I basically did something like this WOD at home because I didn’t want to drive on the slushy roads, so I did this 2 days in a row 🙂
199# dl
L1
5:22
115# DL
8:25, 5 rounds @25# & 2 abmats
Strength: DLs 5×5 –> 285-305-305
WOD: 10:38 L2RX
275 8:55 rx