3 a day – Kickboxing, WOD, and WOD

Posted on May 6, 2011 by ugzruben

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.

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