Sport #1
  • Crossfit
  • 30m

Warm up, then,

10:00 EMOM: 1 Clean Pull + 1 Clean
65, 65, 65, 85, 85, 85, 95, 95, 95, 95

Then,

“Nate” (heavily modified)
20:00 ARMAP of:
6 ring rows
4 pike push ups
8 kb swings, 16 kg

Finished exactly 14 rounds

Sport #2
  • Yoga
  • 17m

ROMWOD - Stand up for your WOD - standing poses

Sport
  • Yoga
  • 20m

ROMWOD - The Amphibian

Sport #1
  • Crossfit
  • 20m

With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

Then,

7:00 AMRAP of:
Up Ladder of: 1-2-3-4-5…
Clean and Jerks, 65 lbs
Ring rows
Bench dips

I made it through the round of 5, and then through the clean and jerk part of the round of 6

Sport #2
  • Yoga
  • 20m

Lower body. Saddle pose. :-P

Sport
  • Crossfit
  • -----

Warm up, then,

3 RFT:
180 single-unders
45 Abmat Sit-ups
30 Calorie Row
15 Deadlifts (75 lbs)

Then,
Back Squat: 5x3xAHAP (95 lbs)

Half of us had to do the WOD first and then the strength after because there are only 6 rowers and there were 12 of us in the class.

20 minute time cap; made it through 2 full rounds, then through 21 sit ups in round 3.

Sport #1
  • Crossfit
  • 30m

10:00 EMOM: 1 Snatch Pull + 1 Snatch
35, 35, 35, 35, 35, 55, 55, 55, 55, 55

Then,

3 RFT:
30 Burpees
30 ring rows
30 Thrusters, 35 lbs

20 minute time cap. Made it through 2 full rounds plus 10 burpees. No one in the 6 am, 830 am, nor the 1230 pm class has made it through all 3 rounds yet.

Sport #2
  • Yoga
  • 20m

This ROMWOD was called "Not So Easy But Good," and that's true. Actually, since there was no saddle pose, it wasn't as hard for me as some of the other have been, but definitely not easy either. But it was really good for my old lady hips.

kelpeng's Training Log


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