8
Jun
Thursday, June 9th
Blue Steel
Cash-In
Not for time:
35 Tuck Up to Handstand
Use a wall if necessary. 10 Minute Cap.
WOD
Complete as many rounds as possible in 10 minutes of:
12 kettlebell deadlifts
9 kettlebell hang squat cleans
6 kettlebell push jerks
Post rounds completed and kettlebell weight to comments.
5 Rounds @ 16kg
3 sets + 16 reps in the 4th round. @16 KG’s
Cant get a hang of using KB’s without killing my forearms.
WOD: 4+11 with 24kg bells, wow those knock the wind out of me.
Tuck Ups:
25 to the low pull-up bar, feet tapping the bar. Not recommended for beginners. 😉
25 Straddle Press to Handstand against wall on boxes
Cash-Out
About 6.5 Miles in 63 Minutes
It is not easy to #TrustTheProcess
10 min miles. Sounds like you’re ready for Nukes.
Oh yeah, I’ll recover during the 315lb deadlifts and 225lb cleans so I’ll be able to run those miles at a faster pace.
35 tuck ups to wall: 7:30, these get tough, had a lot of fails.
WOD 4+13 @ 16KG
Trop Mile:
5:55
Lots of traffic and people shiggy at 8am but a solid benchmark.
I tried to do today’s workout but ended up entertaining the film crew for 30 minutes so just diddled around with the KBs. I’m not sorry I didn’t get to do it.
4+21 @ 24
6+10 @12kgs
5+13 @ 12kg
Nice job Sandy!
Yesterday’s Wod:
3+17rx
Did regular pull-ups
Bear, ninja, hunter warm up
5+9 @20kgs
4+12 @12kg
Bear, ninja, hunter warm up
5+5 [email protected] 6kgs
4 rounds Rx (16kg)
great work 7:30 class!
5+17 @ 12k
Fun warmup agility stuff and Handstands
1+12 RX
Then another two round of deads @ 16kg, cleans & jerks @ 12kg