This blog is dedicated to spreading the news and knowledge of true Wellness. I hope to bring new and fresh perspectives to my readers on what true health is and how you achieve it. I hope to show you that you and you alone are responsible and accountable for your health and quality of life.
20 min row
5,204m
5k @ 19:17
1:55.7 pace
360 cals
Was thinking z2 pace. Haven't rowed z2 in a long time. Put headphones on and listened to Bayside and just rowed on 6 damper. Closed my eyes for 3 straight songs. Sang a line here and there. It was probably closer to z3 pace. Held steady throughout. Cal/hr at the end was 1126.
Open 24.1
15 min cap
21 dumbbell snatches, arm 1
21 lateral burpees over DB
21 db snatch, arm 2
21 LBoDB
15 db snatch
15 LBoDB
15 DB snatch
15 LBoDB
9 DB snatch
9 LBoDB
9 Db snatch
9 LBoDB
Rx is 50#
Time: 11:30
My goal was sub-10. The 15 sets of burpees killed me. I died. DB was unbroken except for right arm 15 set I did 9-6 which was weird.
I def would rather work out at my normal time in the morning. This 6pm stuff isn't my style.
Finished 15 set at 9:01.
Splits for each movement were:
45 sec
1:48
2:37
3:56
4:48
6:18
7:28
9:01
9:46
10:34
11:04
11:30
Warm up
500m row
1:48
Build up for EMOM
1 Cluster + 1 Thruster + 1 Split Jerk
2 sets at 75
2 sets at 95
2 sets at 115
1 set at 135
20min EMOM
1 Cluster + 1 Thruster + 1 Split Jerk
Do all 3 lifts unbroken in the same minute.
Score is the lowest weight you used.
Score: 135
I did the first 10 sets at 135 then did the final 10 sets at 145. This was good work. I was hoping for 135 for all 20 sets, so pumped that I did 145 for 10 of them.
I might make this a weekly WOD to build up in weight on.
25 min cap
4 rounds
500m row
3 rope climbs
400m run
5 ring muscle ups
Time: 24:51
Started with the run because all rowers were taken. All unbroken.
Splits were 5:44, 6:16, 6:45, and 6:06. The 3rd round was slower cuz I stood and caught my breath too long before the muscle ups.
Runs were 1:44, 2:00, 2:02, 2:00. Rows were 1:48, 1:50, 1:50, 1:52.
Rest 4 min
15 min cap
4 rounds
10 single arm DB clean and jerk 50#
50 ft SA front rack walking lunge, 50#
10 SA DB snatch, 50#
50 ft SA overhead walking lunge, 50#
rest 1 min
Time: 16:15
Finished the 4th set of DB snatch a few seconds before the 15 cap. Then finished the overhead lunge after a short break.
This was harder than I though it would be after the first WOD. 4 minute rest wasn't a lot.
Every 90 seconds for 18 min
15 cal bike
15 cal bike
15 cal bike
15 cal ski
15 cal ski
15 cal ski
15 cal bike
15 cal bike
15 cal bike
15 cal ski
15 cal ski
15 cal ski
This was good work. Finished all bikes between 28 and 32 sec. Finished all ski between 38 and 42 sec.
Powerclean Max
1x1
Goal was 165.
I hit 175.
Missed 185 and 180.
18 minutes broken into:
6 min EMOM
7 burpee pull ups
into
5 min EMOM
9 burpee box jump over 24"
into
4 min EMOM
11 bar facing burpees
into
3 minutes of
13 burpees in the first min
Max devil's press in final 2 min 35/25
Total DP: 13
I should've hit 14 DP. I looked up with 6 seconds left and stopped.
This was challenging. Finished all BPU in 31 or 32 sec, all BBJO in 48 sec, all BFB in 56 sec, 13 burpees in 56 sec. Did 5 DP in the first minute and 8 in the 2nd.
7 rounds for quality
7 cal bike
1 split jerk
rest 2 min
Supposed to hit split jerk percentages of 75, 80, 85, 90, 90, 95, 95. My highest was 88% (205)
155
175
185
185
195
205
205
Hit the 7 cals fast going 90+ rpm
