Did the WOD from Thur - 3rds - 50x squats, 25x PUs, 20x 205lb DLs - 12:28. That's the way to start a weekend. Looking forward to some Army Rugby this afternoon...Beat Navy!
5 X Double under 21 X 20lb Med Wall Ball 5 X Double under 21 X 53lb KB Swing 5 X Double under 21 X Off Set Push ups (one hand forward of collar bone, one hand below sternum switching every 3 reps)
Then 10X DU's between same exercises 15 X Reps each
Then 15X DU's between same exercises 9 Reps each
A great high intensity WOD, with a special gift of catching the Med Ball in the face once!!
Did the WOD from Thur - 3rds - 50x squats, 25x PUs, 20x 205lb DLs - 12:28. That's the way to start a weekend.
ReplyDeleteLooking forward to some Army Rugby this afternoon...Beat Navy!
100 Burpees in front of the sunrise in Uganda
ReplyDelete9:18
Hopped on the back of a motorcycle and went and ran in the Kampala 10k. Don't have a time, but the 10k felt rough.
ReplyDeleteSunday:
ReplyDeleteFor Time
5k (first 1/4 mile and last mile uphill)
21 pull-ups
95 sit-ups
72 push-ups
All sets were unbroken
26:58
5k time was the same: 19:24, but overall time improved by 1:36
For Time: 15:25
ReplyDelete5 X Double under
21 X 20lb Med Wall Ball
5 X Double under
21 X 53lb KB Swing
5 X Double under
21 X Off Set Push ups (one hand forward of collar bone, one hand below sternum switching every 3 reps)
Then
10X DU's between same exercises 15 X Reps each
Then
15X DU's between same exercises 9 Reps each
A great high intensity WOD, with a special gift of catching the Med Ball in the face once!!