Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes
One or two 50lb dumbbells for step-overs?
Today I just took my new running shoes out for a try.
3.7 miles completed
I’m awful at running, and everything endurance, but for the past year, I’ve been working on it, as well as rowing and biking. Even if I don’t get faster, putting time helps me get through it and get used to the work and pain. ????
Good work! It will all pay off for you!
Great work Viv! I’m in the exact same place.. rowing and running are so slow. You mentioned new running shoes… im curious which ones? I’ve got an old pair of ASICS that I absolutely LOVE…they are soooi warn out…but they no longer make them. They make another version of the same shoe…but I hate them…so I continue to wear my old worn out ones. I bought a pair of Xero running shoes which are great on the treadmill…but not outside…if I step on a stone it hurts….they are more like barefoot shoes. The shoe struggle is REAL!!!
Thanks Candy! Yes, running shoes are always difficult. Since I don’t run much, and I’m definitely a beginner. My husband got me some Nike Zoom Pegasus. So far, so good. One foot is more comfortable than the other, but maybe they just need to be worn a few more times. They have better arch support and they hug my feet so they don’t move around. I had bought some Nobull runners. They are ok for WODs with running and for moderate treadmill work, but they don’t hug my feet as much, and if I go for anything longer than 30… Read more »
331 reps
20 lb wallball (26, 25, 28)
1.5 pood kbs (25, 23, 28)
1.5 pood box step (16, 16, 16)
Normal pushups (25, 25, 30)
200m run, est cal (16, 16, 16)
A. 3 sets 60s each with 3 min rest between sets Wall Ball Shots 26/27/30 KBS – 33/34/34 DB Box Step Overs – 9/10/10 SHSPU – 8/8/7 (with abmat and plate under head) Row – 13/13/13 ***Done RX except for the SHSPU….those DBBSO were rough after 21.2 yesterday! B. 3 sets for quality Front Rack Box Squats using hook grip x 6 – 65#/65/75 Single arm bent over KB row x 6 @ 16kg Alt Goblet Cossack Squats x 12 @ 16kg Tempo Stationary Dips x 6 @ 3313 ***working on my front rack and trying to get better at… Read more »
21.2 timecapped with 12 BBJO left to go. That movement has gotten so much slower for me over the last year or so.
5k row challenge day 17/25.
Nice work Mike! I feel like burpees have gotten a lot slower for me as well…but for me I know what the problem is…I used to throw myself on the ground…and now at my age I’m afraid if I’m not careful I won’t get back up..lol
Haha! I can relate to that too. I’m much more aware of good technique than I am pushing as hard as I can no matter what. I think I’m a little slower in each aspect of burpees and I always step down. I don’t need a torn Achilles!
Barbell thrusters
40lbs step ups
Rd1: 30, 24, 7, 10, 17cal
Rd2: 30, 25, 7, 11, 15cal
Rd3: 30, 24, 6, 10, 15cal
Maybe should have gone lighter on step ups. Should have had a rep scheme planned for shspu. Last round of rowing was ugly. Started pulling short and breaking technique.
Outstanding work Daniel! Those DB step overs are no joke…especially the day after 21.2!!
Seriously! Plus i’ve realized i’m not good at them. Add to the list of stuff to work on. Lol