5 days off….

Tuesday’s WOD was:

Back Squat
EMOTM (Every Minute OThe Minute) for 7 Minutes
2 Back Squats @ 90% of 3RM.

“Fossil Fuel”
12 Kettlebell Swings
9 Hand Release Push Ups
6 Kettlebell Goblet Squats

Rx: Kettlebell Swings 70/53, KB Goblet Squats 70/53
L2: 53/35, 53/35
L1: 35/25, Assisted HR Push Ups, 35/25


My previous 3RM was 110lbs (which I said could probably have been 115lbs) decreased this week to 105, which I could barely complete. I had a long weekend and went 5 days without working out and being very lazy. This workout kind of brought me down. For the KBS I used 30lbs.


Wednesdays WOD was:

Rope Climbs

For Time

800 M Run
5 Rounds
30 Double Unders
10 Burpees
800 M Run

Rx: As Is
L2: 15 Double Unders
L1: 5 Double Under Attempts

My time was 16:30 at level 2. I noticed I have been using the wrong jump rope all this time. Apparently if you hold the jump rope down with your feet it is supposed to come up near your armpits when you pull it, the one I have been using was way too long. I used a shorter one today and had a MUCH easier time with those damn DU’s.


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