Damn, burner of a workout… IB programed a real tough one for us today. It was really a thing of beauty IMHO.
AMRAP
20:00
200m Run
Box Jumps (ascending ladder by 4x)
Deadlifts 205# (ascending ladder by 3x)
Wall Walks (ascending ladder by 1x)
Got 5x Rounds and 5x Box Jumps
Then
4x Turkish Get Ups with 25# and 40# KB
2x Tire Flips (AHAFP Tire)
Double class. The workout was a mix of Diane.
5×5 Push Press
————————-
21-15-9
Deadlift
Push Press (KB/DB)
Pretty good workout, I may go do it myself later today too.
Did the class WOD for today:
3 Rounds
800m Run
15x barbell step-ups (20″ box with 135#)
15x High Knees
Finished in 20:28 or something like that. The run killed me…
Then did a couple of Squat Cleans for fun after, got up to 135#
Did a double regular class this morning. I’m going to do the workout later today, so i’ll get to feel what they felt… ugh…
Finished up the first class and loaded up the 2nd class with a warm up. Felt good coaching this morning too.
Did the WOD for the day:
17:00 AMRAP
200m 45# plate carry x2
10 Toes-to-Bar
20x Sit-Ups
[3 rounds + 50m carry]
Then mobility: rotator cuff, hips
20x Squat Snatch practice for 17.3 prep on Sunday or Monday