130506:
“Hollow Balls”
21-15-9
Slam Balls
Hollow Rocks
*Run to dumpster and back after each set (e.g., 160 Meters)
-then-
“The Long Haul”
AMRAP 20
10 Thruster (95#/65#)
10 Chest 2 Bar Pull Ups
130506:
“Hollow Balls”
21-15-9
Slam Balls
Hollow Rocks
*Run to dumpster and back after each set (e.g., 160 Meters)
-then-
“The Long Haul”
AMRAP 20
10 Thruster (95#/65#)
10 Chest 2 Bar Pull Ups
On “vacation”
Warmup:shoulder rolls/trinity/3 rds 10 situps, 10 pushups, 10 squats
WOD: Sandman 7 rds 7 manmakers on the beach (20# DB) after each set run up beach up stairs to top level of house and back down. 19:24. I learned today that Manmakers are much harder in the sand. Finished up with 5 sets of 10 reps alternating situps and dumbell curls (I am at the beach :)). Now for a bunch of cold non paleo beers.
Full house at 4!
wall balls instead of slam balls.
don’t remember my time. Slow.
9 rds 15# db thrusters
banded pull ups (old red)
Paid for yesterday’s Cinco celebration today. It hurt. 5:08 time, 10+16 (sub thrusters with front squats)65#. Gotta invest in tape for hands
Traveling today dropped in at Crossfit Forward in Fredericksburg, VA.
Work out:
21-15-9 +1000m run
CLEAN AND JERK- 4×3 @ 75%
PRESS- 3×5 @ 2.5# heavier across
BACK SQUAT- 3×5 @ 5# heavier across
METCON- for time
21-15-9
FRONT SQUAT 135/95
HSPU
then
rest 2 minutes
Run 1000m
(total time for the entire piece)
—
For metacon did 13:40 with 85 lbs front and 1200m row.
6:20 slams. 6.07 at 95# and banded PUs.
6:05 or so for the first metcon.
2nd one was a beast. 7.03 RX.