tuesday 12/28

Death by KB

I used a #70

finished round 18 at 17:49. My shoulders were really spent and grip was gone!
As a challenge, I rested 30 seconds and did may KB swings w/ a #53. I got 30.

Monday 12/27

WOD
every minute on the min for 15 mins do:

4 Box jumps 30''

4 hang squat cleans #115

This was a good workout, heavy, but not too heavy, BJs were hard but not that bad. Lots of rest time... it was a little bit different not doing a WOD for time or reps. but a good change of pace.

Friday 12/23

I saw Chris Spealler take on "the Sevens" a hero WOD that few could handle at RX. His time, an unbelievable 19:36.
Coach Scott took the challenge at finished in 49 minutes. So, I decided to scale the weight and keep the intensity high. I probably could have physically done the weight, but my time would have been really slow and intensity would have dropped way down....

WOD - The Sevens
7 rounds of

7 HSUP
7 Thrusters #115
7 K to E
7 DL #205
7 Burpees
7 KB #53
7 Pull ups

Time 29:29

RX is #135 thursters, #245 DL and 2 pood KB. I was glad I scaled it down, even as it was it was a serious WOD...