Saturday January 16, 2021

DSC_7458-2
Crystal

Warmup
3 Rounds

:30 Single Unders/Jumping Jacks
5 Jumping Air Squats

WOD
3 Sets of: AMRAP in 4:00 Minutes, Resting 2:00 Mins btw sets

30 Plate Hops/30 Double Unders
15 Air Squats/ Single arm DB thrusters (50lbs/35lbs)
Post scores to comments

Accessory Work
5:00 Min Pistol progression work
*Single leg squat from top of box to floor
*Single leg squat to box
*Single leg rig/assisted pistol (hanging onto rig/doorway for balance)



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11 thoughts on “Saturday January 16, 2021

  1. Made today all about DU practise. Made myself get thru all the DUs before moving on.

    Round 1
    30 DU
    15 thrusters 30#
    30 DU
    2 thrusters #30
    Round 2
    30
    15
    28
    Round 3
    30
    15
    30
    5

  2. Did double unders and single arm thrusters. Working through the shoulder injury on the left arm, so kept it to 10lb kettlebell for the left arm and 20lb dumbbell for the right arm which seemed like equivalent effort. Alternated every 5 reps, switching the starting arm each time.

    3 rounds + 14 reps
    3 rounds + 30 reps
    3 rounds + 13 reps

  3. Plate hops and Double 25# DB Thrusters.
    R1 – 3 rounds + 30
    R2 – 3 rounds + 29
    R3 – 3 rounds + 36

    C2 Challenge
    12 rounds
    Row: 1:45
    Rest: 1:00
    1:49.1 avg/500

  4. I did yesterday’s workout in 13:30
    Subbed burpees for hand release pushups (from the knees, shoulder is almost there!) did the DB deadlifts and DB squats , 15 lb dumbbells

  5. Good quick one today. Workin them legs!

    I did plate hops and single-arm thrusters 14kg. Lost a bit of steam each round; still gotta work on that consistency 😛

    Round 1: 3 sets 12 reps
    Round 2: 3 sets even
    Round 3: 2 sets 40 reps

  6. Lateral hops for all rounds/sets.
    Set 1: 3 rounds. did thrusters with 15 lbs for the first 2 rounds, then switched to air squats on the third round.
    Set 2: 3 rounds with air squats
    Set 3: 4 rounds with air squats( woohoo)

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