100 push-ups: 12’17″ (was 11’12″)
50 sit-ups: 3’33″
100 double-unders: 2’59″ (was 3’27″)
50 air squats: 1’57″
Total Time: 20’46″
100pu/50su/100du/50asq
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Deadlift PR, circuit for time
Deadlift:
215 x 5
245 x 3
275 x 1 x 3 PR
3 rounds For time:
35 kb swings at 24k Rx
25 sit-ups
15 push-ups
8’08″ – slow – lost time on push-ups, of course
Rebecca:
Deadlift:
105 x 5
120 x 3
135 x 1 x 3
7:43 @ 12kg
BSQ PR, Dumbell “Fran”
Back squat rep-out @ 95% = 220# x 5
Dumbbell Fran:
21-15-9
Dumbbell thrusters @ 20# x 2
Kipping pull-ups
7’18″ (this is a very slow time: my kips were slow – a lot of singles)
Rebecca:
BSQ: 83# x 3 x 5
Fran: 21-15-9 4’36″ @ 15# sub ring-rows
“The Chief” Rx
Warmup: DROMs, 3 x 20 kb
5 rounds of
AMRAP 3 min:
3 x Power Clean @ 135 (Rx)
6 x Push-up
9 x Air Squat
1 min. Rest
(this is my first time Rxing power cleans in a WOD)
1. 3rds +3 +3
2. 2rds +3 +6 +3
3. 2rds +1
4. 2rds +2
5. 2rds +3 +3
Totals:
45 power cleans
78 push ups
102 air squats
Push-ups slowed me b/c of death-by-burpee on Sat (2 days ago)
Day 1 of Paleo Challenge (Rebecca’s dad left today; superbowl yesterday… Giants won…)
Death (by) Row
8 x 250m erg sprints:
48.8″
48.1″
47.0″ min
48.5″
47.8″
49.1″
49.9″
50.7″ max
Justin:
46.9″ min
50.6″ max
1/10″ difference! Good partner match…
DL PR, death-by-burpee
Deadlift: 205 x 3, 235 x 3, 265 x 3 PR
(attempt at 305… fail)
Death-by-burpees: n+1 burpees per minute, n=1 if fail…
1,2,3,4,5,6,7,8,9,10,11,7(fail),1,2,3,4,5
88 burpees total
DL PR, goblet squats/pull-ups
John:
Deadlift: (65%-75%-85%)x5
85%=245 PR!
3 x 20 goblet squats + 5 strict pull-ups
40#-50#-62#
Rebecca:
DL 103x5x3
4 x 20 goblet squats @ 25# + 35 total ring rows
BSQ 3×5, power clean intervals
Back Squat (185#,200#,215#)x5 PR
20″ power cleans, 40″ rest x 8
3 @ 95#
3 @ 115#
2 @ 125#
reps: 6-6-6-6-6-6-6-6
FT 100 PU, 100 SU, 100 DU, 100 Air Squats
100 push-ups: 11’12″
100 sit-ups: 6’47″
100 double-unders: 3’27″
100 air squats: 3’28″
Total time: 24’56″
No possibility of thought after the first few minutes: no images, no words. Just blankness, breath, and the work.
Deadlift 3×5, 1000m erg
Double-under warmup. I kill DUs now.
Back to 235# deadlift 3 x 5. Sweet.
Rowed 1000m in 3:44. Almost puked. Crunch, I think, takes a poor view of workout puke. Back to CSFBK soon!