20 min amrap “cindy”

5 pull ups

10 push ups

15 air squats

6+21 red (not the super skinny red band doing strict ish pullups)

400 METER RUN and then
3 ROUNDS
15 BURPEES
15 DEADLIFTS 85 / 115 and then
800 METER RUN
3 ROUNDS
15 WALL BALLS 14 / 20
10 SUMO DEAD LIFT HI PULLS 85 / 115 and then
400 METER RUN

35:45

right wrist is hurting a bit today. so burpees were super slow. felt terrible but tried to keep moving.  runs were slow but never walked.  i did 85 on the dl and 55 on the sdlhp which felt heavy but got through them 10lbs on the wall balls felt good.  did last round 8 and 7!

21 MINUTE AMRAP
0 – 7 MINUTES
10 SUMO DEADLIFT HI PULL 65 / 95
200 METER RUN

2+10  55lbs

 7 – 14 MINUTES
10 POWER CLEAN AND JERK 65 / 95
10 BOX JUMPS

1+10 55lbs

 14 – 21 MINUTES
10 PULL UPS
10 FRONT RACK LUNGES 65 / 95

1+10 55lbs. lunges did not feel worse then 35lbs lunges

21 – 15 – 9-6 – 3
SUMO DEADLIFT HI PULL 85 / 115
 TOES TO BAR
7 BURPEES EACH ROUND

17:01 55lbs

glad it was only 7 burpees each round but by the end i was like 7 why can not it not me 3!

e-wod

10 min amrap 50 meter sled pull backwards 45lbs and 150 m run (legs burn)

10 min amrap 50 meter sled pull forwards (got winded fast)

15 MINUTES TO FIND
1 STRICT PRESS 1RM  75lbs
2 PUSH PRESS 2RM 85lbs
3 PUSH JERK 3RM 95lbs
15 MIN AMRAP
20 FRONT RACK LUNGES 55 / 75
10 SHOULDER TO  OVERHEAD 55 / 75
200 METER ROW

3+14 35lbs  lunges!!! why.

10 MINUTES CORE WORK

3 Sets 15 second L-sit on rings or parallettes (30 Second Rest)

3 sets 1 minute plank hold (30 second rest).

3 Sets 30 second superman hold (30 Second Rest)

7 MINUTE AMRAP 10 DEADLIFTS 95 / 135
10 V UPS

5+4 95lbs mod v ups bent legs

7 MINUTE AMRAP
10 BOX JUMPS
10 KB SWINGS  55 / 75

3+12 35lbs but with box jumps!!

1 rep max clean

i did clean and jerk. did not pr. made the mistake of going big. planned on going to 107 instead attempted 110 twice and missed. hit 105 so yay. wish i was happier about it but so it goes.

15 min amrap

50 meter sprint

10 squat cleans 65/95

20 hollow rocks

rx ish hollow rocks are questionable and it was def not a sprint. happier to be able to 65lbs pretty solidly. i got 3+6 which is about half of what others got but i am happier with the weight.

Follow

Get every new post delivered to your Inbox.

Join 48 other followers