Workout
Complete 7 rounds for time of:
5 BSquats @ 65% of 1 RM
5 Standing Broad Jumps (minimum of 3 feet per jump)
Kyle’s WOD…Who’s Happy That Kyle Will Be Defending Us?
Warm Up:
3 rounds for quality: 400 M run, 20 x pull-up, 20 x squats
Strength:
Work to 3RM Back Squat (BS)
Work Capacity:
Mother… 100 Back Squats for time (Body Weight) Every minute, on the minute, do 4 x Burpees
Durability:
Sprints: 1 x 800M (:60 rest), 2 x 400M (:45 rest), 4 x 200M (:30 rest), 8 x 100M (:15 rest). Stretch.
B setting a new Ring Dip record!
what is the new record?
B is up on the record board in less than 7 months of CrossFit – beast!
Today I tried a third games workout in a row: AMRAP in 7 minutes of 7 deadlits (315), 14 pistols (7 each leg), 21 double-unders. As Rx’d 2 rounds+7 deadlifts. I knew 315 would be heavy, but it was actually a bit harder than expected. Definitely a butt-killer with the pistols. The winner at the Games did over 5 rounds – insane.
I did 1000m row, 20 sit-ups, 10 burpees, 750m row, 15 sit-ups, 15 burpees, 500m row, 10 sit-ups, 20 burpees in 18:20. It was a killer – especially since Anders forgot to bring shoes for me to workout in…