Tuesday, April 19, 2016

For time:
400m run
5 rounds for time of:
20 KBS 53/35
20 push up
Immediately after completing the 5 rounds, your cash out:
400m run
EMOM 7 min
3-7 CTB pull ups
MOB WOD:  set clock for 4 min
1min: KB hamstring stretch
1 min: pec stretch R
1 min: pec stretch L


  1. 15:32 RX


    B - coffee with half and half
    Post-wod - 3 boiled eggs with mayo & mustard
    B/L - boiled egg and coffee
    L - steak and broccoli and banana
    D - green bean thing and bowl of fruit with Greek yogurt

    1. Optional - 7,7,7,7,7,7,7 (last 4 rounds were singles)

  2. 17:30 RX
    Optional fun: 3+20 dubs, 4+20 dubs, 5+20dubs, 6+20 dubs, 7+20 dubs completed last round by 7 min. Then added 5 CTB to close it out.

  3. 23:??
    26lb kb and modified push ups
    Accidentally did either 600 or 800 ish on the first run. Well, both runs were mostly power walking with a little jog mixed in.
    Feeling stronger!

  4. Woohoo Amy! Can't wait to have you back in the gym so I can try to chase you down :)

    13:11 rx'd Swings unbroken, pushups not unbroken :)
    Optional: did some btfly and some strict, but felt my hand starting to blister so didnt worry about 7 each set, got 4-7 though

  5. 10:50 Rx swings unbroken first 2 sets of push ups unbroken
    Optional: 7 each round UB
    Feeling stronger and endurance is getting better.. Sunday's are a must!

  6. 23:29 4 rounds to failure on pushups. Could've squeezed more out on the KBS.
    Post-WOD MMA sparring with my 11 yr old daughter. Which is basically her punching and kicking me while i grapple with her. She didn't get a solid punch in but technically i lost because i tapped out. She had way more energy.

    See ya tomorrow!