One of our members is headed off to the Navy so we had a WOD honoring her and then a little bar-b-que and game day. There was corn-hole, spike ball, and huge Jenga (which I am AWFUL at, I can’t take that kind of stress in my life). The work-out killed me! Texas experienced a cold front, 60 degrees ya’ll, so my run was just tears, snot, and an achy chest. Please bring back the 80 degree weather.
WOD – 3 rounds: 30 hang squat snatch, 30 handstand push-ups, 800m run. My time was around 36 minutes. I’m not for sure because I was collapsed on the ground trying to breathe. Priorities people.
My calves and achilles were so tired from Sunday’s WOD that I decided to rest, especially once I saw the WOD included burped box-jumps, double-unders, and hang snatches. PASS
Weightlifting: 5 sets of 3 clean high-pulls, 1 full clean, and two jerks. Worked up to 125#
*Now I love me some weightlifting complexes, but high-pulls are not my jam.
WOD: 7 rounds for time: 4 touch-and-go power cleans with a push jerk at 105, 200m run, 6 pull-ups, 4 chest-to-bar, 2 bar muscle-ups. I finished my 5th round at 125# at the 20min time cap.
* This WOD was meant to be building on the weightlifting, so I dropped weight to 85# and then added 10# each round. Since I can’t do bar muscle-ups, the scale was 8 pull-ups and 6 chest-to-bar. I don’t know if I’m still fatigued from Sunday, but this one really exhausted me after the cleans. And I re-ripped Friday’s rip. 😦
Paying our respects to Detective Benjamin Marconi who sacrificed his life in the line of duty, we joined gyms around the state doing a WOD dedicated to him. This one was quick, painful, and humbling.
In Teams Of 2 Perform:
2382 Meter Row
-Then Alternating Rounds Of-
20 Rounds Of
11 Toes To Bar
20 Air Squats
16 KB Swings 53/35
20-Years Of Service
11.20.16- End of Duty
We didn’t really keep time, it wasn’t a race, it was a tribute.
Thanksgiving, the most gluttonous day of the year which I planned to FULLY celebrate. Cody and I started today off with a little WOD to pump the heart rate and get the day going.
Buy in: 800 meter run
Evens: 15 dumbbell thrusters 30/20#
Odds: 50 double-unders
Buy-out: 50 burpees.
*This little doozy burned the shoulders pretty badly, but did exactly what we wanted it to. Kick our ass while not taking up a lot of time. After the workout we took my brother’s dog on a nice little walk.
Our box only had a 9am class and I worked so I couldn’t make it. REST DAY!!
Teams of 4, 20min AMRAP:
20 calorie AirDyne between #1, #3 are holding a plank
100 dumbbell thrusters (35/15#)
75 Box-jumps (24/20)
20 calorie AirDyne between #3, #1 are holding a plank
100 dumbbell push press (35/15#)
75 Bent-over rows (135/95#)
At the end, we did some shut sprints with odd-objects. Love this little addition.