20 Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters
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Row 3 Mins
1 Min Push Up
1 Min Sit Up
2 min in bottom of squat
2 min hamstring stretch on box
3 min Foam Rolling
Back Squat 3 reps @ 165# Focus on continuing the decent on your hips going back and down re-watching your videos this should be your number 1 priority. I would love to see video here for next week as well.
Strength Results: The weight was heavy but not too much. I had a hard time videoing the reps so I actually did 12 reps at 165#. I was tired by the time I got the video right so my form was not good. I think I need to go deeper in my squats. I did a really through warm-up and it helped a lot. My flexibility is always a challenge to work on.
The goal here is constant motion with no breaks
Ascending ladder of:
10 min AMRAP as high up the ladder as possible
2 front squats @75#
2 box jumps 4, 4, 6, 6, 8, 8 ….
Pull Ups, 15 mins
I got to 14 reps before my time ran out. This WOD was very challenging. The effect of box jumps, front squats and doing squats for my strength work was very substantial! That’s an understatement!! I have been working with Conner doing online programming. I am starting to record my lifts and have been receiving good feedback. I feel like my Cross Fit is going to another level. I am very excited on where this journey will take me!!!
score: 254 (8:35 done with double-unders) 2 reps less than last year but I am also 10 lbs heavier. weighed in at 221# at time of WOD.
changed strat. did wallballs 15 reps and 10 sec rest for 10 rounds. doubles done in strings of 30. first 6 muscle-ups as doubles and the rest singles.
Seven rounds for time of:
3 Forward rolls
5 Wall climbs (as high as you are safely capable of)
7 Toes to bar (subbed knee raises, as high as possible)
9 Box jumps, 24” box (subbed 18” box) 22:45
run 2 miles 16:02 (PR)