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this week

bench press - 2x6, 2x4 (75, 85 lbs)

alternating with

single leg dead lift - 16kg kettlebell

WOD

20-15-10-5

box jump - 20 inches

abmat situps

power snatch - 45 lbs

2x300m rows

10:33 for the WOD, and 1:22/1:15 for the row

First time doing rebounding box jumps in awhile. 

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last week

Cindy - 14 rounds

Hands were ripping around round 12/13 so didn’t feel like compromising hands for more rounds. 

Then some battle ropes and sledgehammer swings.

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september 26 wod

5x1 power snatch - 2 @53 lbs, 3 @63 lbs

WOD

12 min AMRAP

6 kb one arm snatch - 20 lbs

12 kbs - 16 kg

72 single unders (or 24 double unders if you’re cool)

then… 

20 HSPU, one ab mat

6 wall walks

So I either got 6, 7, or 8 full rounds with 39 additional reps (25 if I had been cool). I think it was 7 total rounds. Surprised I could snatch 63 lbs, it’s been a long time. HSPU and wall walks, nothing special here. 

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Need to work on my hands again.

Need to work on my hands again.

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a doozy

Weighted pullups 4x5 - 1st set with band, 2/3 sets strict, 4th set got 1 with a 10 lb kettlebell on my foot - PR

Weighted dips 4x5 - did 2-3 per set strict, then used a band to get the rest

WOD

1 min wall balls, 14 lbs - 19

1 min rest

1 min kettlebell swings, 16 kg - 26

1 min rest

1 min toes to bar - 17

1 min rest

2 min row - 28

1 min rest

1 min toes to bar - 15

1 min rest

1 min kettlebell swings, 16 kg - 23

1 min rest

1 min wall balls, 14 lbs - 21

This WOD didn’t look that bad on paper. But it turned into a doozy. Completely covered in sweat and shaky legs when I stepped out of the car at my apartment complex.