7 February 2017 – Move Well

2 rounds of :
Run 200m
10 push ups
10 superman
10 wall balls

18 min EMOM: 40 sec on 20 sec off
Min 1 : Med ball thrusters ( red wolves, dumb bell thrusters @ 20kg each hand)
Min 2 : Renegade rows 15/10kg (Used the 10kg dumb bell)
Min 3 : Run 100m/150m/200m (substituted for rowing as it was raining)

Accessory work
Complete 3 rounds for quality:
4 Nordic curls
20 Abductors each side
1 min bridge/weighted bridge


10 February 2015 – “Dumb Bells!”

Strength: (Deload week)
Strict Press
Take percentages based off 90% of your 1 RM (I think that I might have overcooked this section – my absolute max strict press is 60kg and here I am doing 50kg as my 60% – I paid for that in the WOD later! Moral of the story, be honest with your numbers!)
40% x 5 (40kg)
50% x 5 (45kg)
60% x 5 (50kg)

Complete 3 Rounds for time of:
12 Dumbbell Thrusters (20’s,15’s)
12 Toes to Bar
12 Box Jumps (24,20)
30 Double Unders
Level 2 (15’s,10’s)

I kinda hated those ‘dumb bells’ midway through the second set of twelve thrusters. The ‘thrust’ part especially. I couldn’t even do more than 6 unbroken. Maybe it was the intense heat from the heatwave currently sweeping through Jozi, Or maybe it was those lovely danishes I ate on Sunday at church. All we know is, those dumb bells sucked. I was happy with my toes to bar’s, I didn’t miss any reps and got a nice rhythm of 4 reps at a time going (although I think my breaks between reps could be shorter). Box jumps were affected by those darned thrusters but got through them rep by rep – kinda used that as a rest opportunity. I’m pleased with my double under progress too, getting a rhythm going whilst hitting the rev limiter was a high point of that WOD (even if it was 10 DU’s at a time). Still a long way to go, but keeping in mind…

Progress, not Perfection

Time: 19:24  (Rx)

This guy demonstrates the dumbell thruster: