Warm-Up:
Coach’s choice
WOD prep:
WOD:
Fat Albert
3 Rounds for time:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell or Kettlebell Walk (50,35) (25m up and back 3 times)
25 AbMat Sit-ups
15 Front Squats (115,75)
Option 2:
3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell or Kettlebell Walk (40,25) (25m up and back 3 times)
25 AbMat Sit-ups
15 Front Squats (95,65)
Option 3:
3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell or Kettlebell Walk (30,20) (25m up and back 3 times)
25 AbMat Sit-ups
15 Front Squats (75,45)
Post WOD:
Lax ball scaps 2 minutes per side.
CFS Brief:
Day 37 WLC
“Weight for Me”: 58:09 Rx
In a 14# Vest – 4 Rounds of: 25 Burpees, 1 Mile Run, 1:00 Plank Hold
Thanks to Becka for joining me for a little fun this morning! A great WOD to just find a pace and keep moving. The most challenging part was in the later rounds holding the Plank after the run – and when Ryan decides to use you as a seat, it becomes all the more challenging 😬
Fat Albert. 23:20. This was a sneaky one that catches up with you. Did at home and forgot was 150M walk. Did 200M by mistake. Option 2 loading. Front squats are a challenge for me. My goal was to keep bar up on delts and get a decent squat. So they ended up being 3-4 reps at a time. Humidity is back.
Sunday CrossFit Main Site with Jon K.
3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.
20:21
Got it done in 3 sets per round.
45 total burpees.
This was sneaky hard!
Feel free to program that one anytime 🙂