Helton...

“Helton”
3RFT:
Run 800m
30 Dumbbell Squat Cleans (50lbs Rx, but I did 35/25/20 - decreasing each round))
30 Burpees

45 min cut off, but kept working until done at 51:14... 

This one sucked balls.  My knees are shot.  Runs were way to slow, but the squat cleans were the real killer.

jp

Run - Burpee - Run

Run 800m - 4:24
Rest 3:30
50 Burpees
Rest 2:30
Run 400m - 1:50

jp

WOD's Again

So this month has been slow recovery.  The knee is doing OK, but squats are still out…

Dynamic Warm-up – A long one too

Workout

3 rounds of

800 meter ‘run’ (more like light jog due to knee)

10 pull-ups

9 kettlebell swings at 45#

Time: 12:58

Overall OK performance.  Heart rate was up due to plodding along on the run.  PU went well and even the swings were OK given the need to use the knee.

jp

Mon to Wed

Wow...

Three days with out an update.  Bad John.

Monday:

"Josh"

21 overhead squats at 75#
42 pull-ups
15 overhead squats at 75#
30 pull-ups
9 overhead squats at 75#
18 pull-ups

Time: 15:04

We just got a functional pull-up bar in the box. It has been too long from doing them to have the first workout be 90 pull-ups coupled with overheads. Prescribed was a 95# lift, but I would have been in the deep 20's if I had done them at that weight.



Tuesday:
Warm-up included burpees (38 actually), dead hang pull-ups (3x5), sit-ups, etc...

Workout
3 rounds of...
800m Run
5 Handstand Push-ups
10 Wallballs (20#)
15 'V-ups' (lay flat on back arms extended. Bring legs and arms up together to touch toes and back down)
20 Incline push-ups (feet on box, hands are parallets... Lets you get a deeper push)
Time: 23:07


Wed:


Row 5K at 23:35


jp