Noon and 6:30 at CrossFit HD (4 WOD’s)

Kyle again was the coach

Warm Up:

  • 400 m row
  • Dynamic Stretching

For time:

  • Run 400 Meters
  • 40 Jumping pull-ups
  • 40 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 40 Knees to elbows
  • 40 Push press, 45 pounds
  • 40 Back extensions
  • 40 Wall ball shots, 20 pound ball
  • 40 Burpees
  • Run 400 Meters

Results: 25:57 Rx

Notes: The wall balls and burpees really slowed my time down. I especially struggled with the burpees. Must push harder to increase endurance, recovery, and conditioning.


6:30 Fun at CrossFit HD

Sung was the coach and began with some fun warm up

  • Light rowing
  • Continuous jumping over 5 benches making sure I swing my arms
  • Stretching of the legs for better squats

Main WOD: 5 rounds For Time

  • 250 m row
  • 25 push ups (hands off the floor)

Results: 11:57 Rx

Ab WOD: Tabata (20 sec / 10 sec)

  • Legs and arms off the floor while going back and forth
  • Superman

Push Sled WOD: 95lbs

  • Maintain steady pace the last 15 feet sprinted

As Andre had previously mentioned – Post WOD Food at El Potro

  • Chips
  • Cheese and Chorizo
  • Ceviche
  • Coctel de Camaron
  • Texas Fajitas – Steak, Shrimp, and Chicken
  • Avocado and Sliced pickled jalapenos
  • Margaritas
  • Water 🙂

 

 

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