Carry, walk, run, whatever, 100# worth of plates and a strap to the nearby football field (me, my son, my buddy and his son took a #45, #35 and 2 10# plates).
Fields were in use so we were on the grass.
One team member drags plates about 40 yards while other members do ME of either burpees, situps, pushups, or squats. Must do one full round of each exercise, otherwise mix and match however you want. Buddy and his son (11) took turns on plate drags. Once I did all four I stuck with situps and squats, although I did work in some burpees.
302 reps total
1.6 mile run warm up, then first made up yesterday’s WOD (results posted there), then did today’s WOD in 16:58
115# for DLs instead of my body weight
22” box for box jumps
Had to sub 50 SDHPs for last 500m row because someone jumped on the rower (only one in the gym)
1.6 mile run cool down
Push Jerk 5 reps @ : 105-115-125-135(4)-135(4) (+ 20 pounds from 130428) darn! almost got 5 @ 135
Since I had extra time today I used a 3 minute rest between all sets. This might have helped with the improvements. But I also have been very consistently keeping to my workout schedule the past 4 months. And I am trying to eat healthier foods.
So I have more proof that this stuff works! Even only working out 3 days a week.
After reading other posts It looks like I still have a way to go to catch up to most of you.
yard work - lawn mowing & weed trimming for 1 hr
Three rounds for time of:
Row 500 meters
12 Deadlifts: 3/4 body weight: 58.75kg
21 Box jump, 20 inch box
2min banded distraction of each: leg IR, hip casule, leg flexion ER, leg extension, superfrog, superquad, laying posterior chain floss, shoulder capsule, overhead ER, bully, lateral opener.
2 min banded bilateral shoulder flexion.
I was not able to get up early to bike or run
So took all my girls (4 of them) to eat lunch and a movie…
About 4:30 PM I started getting an itch to break a sweat so with
Clear sunny skies @ 105 F when out to do this.
Six rounds for time of:
120 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Time - 38’57
Thank to GD’s advise in the blog I decided to scale the weight
That made it a more consistent effort rather than a slog fest
U can clean 135# with ease but I factor the heat + 6 rounds =
Pukie…. But glad I did and for all my friends in northern AZ affected
By this tragedy my heart go out to you all!