Monday 06.15.15
HERO WOD
5 rounds for time of:
3 cleans, 20-30 lbs
200-meter sprint
20 kettlebell snatches, 20 lbs, 10 each arm
Rest 2 minutes
3 cleans, 20-30 lbs
200-meter sprint
20 kettlebell snatches, 20 lbs, 10 each arm
Rest 2 minutes
Post time to comments.
*In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, who died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida.
13:31…..then jogged till I got to 20 minutes. Tired today. Good workout! Thanks for this blog!
11:22
Sub 1 min jump rope for run. Sick kids and didn't want to take them outside.
No rest
4 mile run
19:36
35# cleans
20# dumbbell for snatches
Time includes rest.
10:18
No rests
23:25. 25#. Used bar for snatches.
12:05 as rx'd
followed with 3×5 strength training
11:25 25# cleans, kb swings
Then ran 2 miles
12:25 30 lb clean and 20 lb dumbell for snatches no breaks
Started with 3×5 strength training. Due to time constraints did an AMRAP with max time of 15 minutes. 12 away from completing 4th round when timer went off. Proud of how good I feel and the fact I got so many rounds done in 90degree weather!
Oh no rests 20# cleans and 15 #kb. Will move cleans up to 30#next time around
23:55 w lots of variations
21:08
1.5 minute rests
45 lb cleans
10 lb snatches
Worst stomach pain ever during the running, made me SOOOO slow. (I was expecting it, my tummy is upset today.) But glad to have worked out anyway.
22 something. 20# snatches 25# squat cleans
First 6/12 WOD
Then 6/16 WOD
Then:
18:38
30#
Treadmill at 9.0
15# kb
Awkward on KB snatches. Spent first real watching YouTube videos for help.
Playing catch up. Hope I'm not too sore tomorrow.
Includes all rests except last one.
25:48, time includes all 2 minute breaks. Subbed 200sjr for 200m run. 20# cleans, 20# dumbbell for snatches.
I wrote down the wrong thing and did kb swings instead of kb snatches. And I timed fastest and slowest. 1:42 fastest. 1:54 slowest.