9 July 2015 – Run Boy Run

Strength
Strict Press
1×10@60% (40kg)
1×8@65% (40kg)
1×6@70% (40kg)
1×4@75% (40kg)

I tried 50kg and my arm was like NOPE! Haha

WOD
4 Rounds
15 Burpee Lateral Jumps over bar
600 meter run
15 Thrusters (40,30)
Rest 2 Minutes

Level 2 (35,25)
Level 1 (30,20)

Time: 31:40 (Rx)

Good to be stretching the lungs again, that 600m in the cold really wakes a person up. Burpees were tough, as expected, and I was wary of being too explosive so I don’t risk my arm, so I took that section steady and measured. Had to stop on the ground a few times. Thrusters were broken up in to 5’s on the first round, and then 7 – 5 – 3 on the next two rounds. Last round was 7 – 8 (Thanks for the push Johann!)
Cooldown
1 mile run at 70% (Didn’t even get to this part.) :/

 

19 May 2015 – A Mile Thirty

Skill
Pistol

Strength
Deadlift
40% x 5 (60kg)
50% x 5 (70kg)
60% x 5 (80kg)

WOD
1 Mile Run (Pace of 08:16)
30 Pistols (TRX Assistance)
30 Toes to Bar V-Ups
30 Overhead Front Squats (50,35)
Level 2 (40,30)
Level 1 (35,20)

 

Time: 16:46 (Rx modified)