Hello Everyone, Starting today for the month of February 2021 in recognition of the Ontario Police Memorial Foundation/ Artem “James” Ochakovsky of The Peel Regional Police Service. I will be performing one the following each day for the entire month: 50 Kilometer BikeErg, Half Marathon RowErg, 20 Kilometer SkiErg -My goal is to raise support and awareness towards The Ontario Memorial Foundation for Fallen Police Officers. I want to thank you in advance for all the support and contributions.
Respectfully,
David Velikov.
If you would like to support paypal.me/pools/c/8wya3nhhdy
Warmup
50ft walk on toes
50ft walk on toes backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge walk-arms locked out overhead
50ft lunge walk- torso twists towards front leg
50ft butt kickers
50ft high knees
50ft bear crawl forwards
50ft bear crawl backwards
then..
1 Round
10 Alt. Worlds greatest stretch
5 inch worms to pushups
WOD
8 Rounds
100m Run
12 Reverse Lunges (total)/ 12 Alt. DB Hang Clean and Jerks (50lbs/35lbs)
8 Burpees/ Lateral burpees over DB
Post scores to comments
Accessory Work
****Super Set****
2 Sets
A1. 10 DB Single Leg RDL (each side)
A2. 20 Hip Bridges (2 second pause at the top of each rep)
*Rest :30 Minutes b/t sets
****Super Set means you will perform A1. (both legs), rest :30, then perform A2 then rest :30
Stretching
2:00 Couch Stretch (each side)
CrossFit Division 
Subbed 20 mountain climbers for the run and used 20lb DB for the C&J, lateral burpees.
1:37, 1:47, 1:48, 1:51, 1:49, 1:54, 1:55, 1:42
Total Time: 14:23
#35 for C&J. Reg burpees.
18:25 total
1:57, 2:10, 2:15, 2:22,
2:24, 2:26, 2:27, 2:24
Also subbed MC for the run.
Did 8 shuttle runs in my basement for the 100m, and used my 14kg kettlebell for the C&J. Solid little WOD; I didn’t even _mind_ the burpees this time somehow.
Total: 18:04
2:08 / 2:13 / 2:13 / 2:18 / 2:18 / 2:24 / 2:15 / 2:15
Pretty happy with the consistency on this one too.
Had access to a treadmill so did the run on that. Subbed the burpees for push-ups and used a 12 lb dumbbell for the clean and jerks. Didn’t keep track of the time for each set but finished the whole thing in 20:38
8 cal bikeERG
12 Alt Reverse Lunge @35lbs
8 Lat. Burpee behind DB
Time: 13:49
Beauty day for a run outside!
Run, 50lb DB, burpees
19:59
I did 12 step ups instead of running
35lb clean n jerks
Lateral burpees
16:29 total time
200m row
Reverse Lunges
Burpees
15:38
5k this morning!
No wonder yesterday was easy.
I alternated between 40s of shuttle runs and 50 mountain climbers for the 100m run sub.
15lb db for clean & jerk first 4 rounds. then shoulder decided to give out so switched to 5lbs after.
Baby burpees for 7 rounds, 20 squats in the middle round instead.
Total time 22:40
Holy Hannah David – what have you signed yourself up for?
I won’t be able to complain about a single WOD thru Feb!
100m run (awesome night for that)
12 x 30# db hang C&J
8 Burpees
22:31
Makayla
40:sec shuttle
10# hang C&J
8 burpees
18:54