3 a day – Kickboxing, WOD, and WOD

Began the morning with about an hour of kickboxing at Knuckle Up Fitness.

 

BTB Wod at 4:30:

Buy In: Weighted Strict Pull Up- 15 minutes to find max.

If you don’t have ability to do strict pull ups or un-facilitated, use this time as an opportunity to work the skill.

Started out light:

  • 25lb ✓
  • 35lb ✓
  • 55lb ✓ (easy)
  • 70lb X (was 1 inch away from getting chin over bar – tried it twice same result)

Cash Out:

3 rounds for time of:

  • Run 400 meters
  • 30 Overhead squats, 75 pounds (used only the bar, I really struggle with OHS. I think its because I am not flexible enough yet)
  • 21 Pull-ups

Results: 20:36

 

WOD at Peachtree Crossfit:

Warm up:

  • 400 meter run
  • stretching with pvc

MINI WOD: 4 rounds for time

  • 5 wall balls with 14lb
  • 5 pull ups
  • 10 double unders or 40 singles

Results: 5:12

NOTES: need to practice double unders, Kaki gave me some good advice

Regular WOD:

HANGIN OUT

FOR 15 MINUTES:

Perform 1 Hang Power Clean every 30 seconds for 15 minutes.

*use 70-75% of 1 RM

Since I had done so much I decided to keep the weight light – 135lbs.

 

 

71 thoughts on “3 a day – Kickboxing, WOD, and WOD

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