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.
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.
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.
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.
