Wednesday January 12, 2022


AMRAP 16:00 Minutes
400m Run or 500m Row/Ski
30 Stepback Lunges (Total)
10 Burpees

Minimal Equipment
AMRAP 16:00 Minutes
400m Run or 500m Row/Ski
30 Dumbbell/Kettlebell Swings (50/35)
10 Dumbbell Facing Burpees

Accessory Work

3 Rounds:
15 Banded Pull Aparts 
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)

Post scores to comments


6 thoughts on “Wednesday January 12, 2022

  1. JJT decided we didn’t want to run in the cold.
    Jim to me (as he’s leaving for an appointment): You and Travis can figure out an alternative for the wod.
    Me to Travis: I have an idea, but you’re not going to like it.

    Someone these guys (again) let me talk them in to doing Kalsu. Last time we did the wod as an EMOM, this time we did it for time.

    For time:
    100 Thrusters
    Starting with, and every minute on the minute stop and do 5 burpees

    I used 2 x 20lb dumbbells and finished just under 12 mins

    • They didn’t tell me what we were doing until just before starting. I vaguely recalled that we had done it before, but I couldn’t remember any details about how it went.

      Used 2x#35 and did 3 burpees per min. Rushed it and managed 16 thrusters out the gate, but dropped to 9 then 7 then a mess of 3 and 7 and eventually 2-4. One round I did zero. So when I hit 75 at the end of 13 min I called it there.

      Afterwards we went back to see what actually happened last time:

      Looks like we did that one emom style, and assuming I made a typo there, I think I had done the same weight and 74 reps at 20 minutes. I suppose doing 75 in 13 minutes this time is a win. If this comes up again I would try to better pace myself and actually hit 100. On the other hand, if it comes up again maybe I’ll remember how much it sucks and just avoid it.

  2. It was a cold, wintery night when the message came in. It seemed innocuous, but my intuition should have taught me better.

    “What else can we do in the AMRAP instead since burpees are already there” showed the glowing phone screen, followed shortly by “I have one idea but I don’t think you’ll like it.”

    How bad could it be? It’s just a home WOD, I thought to myself.

    Big mistake. Kalsu. The name of the WOD froze my heart, matching the chill outside.

    The one ray of hope: my living situation prevents me from using my barbell, and instead I use two ~30lb weights for the thrusters. This won’t be as bad as last time, I reassure myself.

    I start strong, with 3 burpees and 8 thrusters before the halfway mark of the minute, pacing myself for the longer WOD.

    I finish strong, with a set of 10 to cap it off at 17:50 or so.

    Let’s not talk about the middle.

    Let’s hope I learn my lesson; if ever in the dead of evening a message arrives, ending with those four simple words… run.

    I won’t like it.

  3. Ran the two flights of stairs in my house 4x each round instead of running. Got in 3 full rounds and used a 22 lb kettle bell. Now for the accessory work

  4. JJT you never fail to entertain and thanks for motivating me to run instead lol even though I couldn’t even manage walking this morning without falling.
    3 rounds even by 15:30 so ran in place for last 30 secs
    Used a 25kb American with lateral burpees

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