Strength
3 alternating sets of 8 reps each:
- Front Squat @ 21X1
- Ring Row @ 21X1
WOD
Level 1
3 rounds:
- Bear Crawl the Mat
- Single-Under x 75
Level 2
5 rounds (wear a weighted vest if scaling up):
- Bear Crawl the Mat and Back
- Double-Under x 50
Cool-Down
- Trainer’s Choice of Ab Exercise
Front Squats with 25# KBs
WOD: 7:45 (Lvl 2 w SU)
Man, I remember how hard those Bear Crawls were during On-Ramp. Today they felt like a Bear Jog. Functional Fitness-You got that right!
At home this morning. Did it fasted, and started only about 15 minutes after waking up – a Panther-style assault!
10 rounds of:
10 Kettlebell Swing (Russian)s, 53 lbs
10 Chest-to-bar Pull-ups
10 Push-ups
15:45
9:38 DU/SU – mostly SU
65# for FS
8:17 – 5 rounds, su’s
159 6:48
FS: 89#
WOD: 7:26 (not a great double under day)
Yesterday at home. On the road today.
Barbell Mile: all exercises, including the “runs” with a 45 lb barbell.
25 x Back Squats
25 x Front Squats
25 x Overhead Squats
Run 400 meters
25 x Shoulder Press
25 x Push Press
25 x Push Jerk
Run 400 meters
50 x Squat Cleans
Run 400 meters
50 x Snatches
Run 400 meters
35:02 Rx
Did it August with a sandbag for the run portion and it was much easier to run with a sandbag than a barbell. Running with the barbell made me feel like the victim of a Kung Lao Fatality so I was about 3 minutes slower than in August.
http://youtu.be/MzGi2xJd92U
Wow. Fatalities have gotten a LOT more intense since my Mortal Kombat 1 days.
FS: 121
WOD 9:56
FS: 45# bar with 15kg, too tired to do math
WOD: 15:55, 3 rds, du’s
FS- 95#
WOD- 8:28 L2
FS – 115#
WOD – 6:57
FS: 45# (back/hip pain persists)
WOD: 6:29
8:23 Rx