Today with Kyle’s class: shoulder press up to 87 x 3 (calc. 1RM then is 96). Then:
21 wallball 14 lbs
15 KB swings 16 kg
9 KB swings
6 KB swings
Time: 9:38 Then I did a ladder of 12 kg weighted pull-ups that ended up being: 1-2-3-2-2-2-2-2, followed by a bunch of informal balance work, walking on the parallettes (fun!) and the boards, and doing handstands.
Yesterday (Sunday): 75 snatches for time, 30 lbs. This was the scaled version of one of the Lurong Challenge benchmark WODs. Time: 5:51.
Saturday: MovNat, two hours of crawling, moving around on the ground in many ways, balancing on stuff, jumping, carrying, climbing. Tired!
Friday: Lurong WOD, scaled. 5 rounds for time of 20 burpees and 20 KB swings (12 kg). Time: 14:04. Immediately afterwards, with my noon client: Ascending ladder reps of wallball 12# and sit-ups. How high do the pair get in 12 minutes? We got 15 full rounds of both exercises each, plus one rep into the next round. This was fun. We traded off exercises; I did one thing while she did the other.
Thursday: 3 rounds for time
20 DB snatch alternating arms, 20# (too light, oops)
I was worried about the hamstring so I snatched light and ran slow. Well, I always run pretty slow I guess.
Wednesday: EMOTM 10 minutes 5 pull-ups, 10 push-ups, 15 squats, max double-unders. Double-unders go until the next minute starts, so there’s no rest. I was tired and ended up quickly switching to jumping pull-ups and doing 5 reps of each of the three things, then getting about 18-20 doubleunders. This workout was very humbling!
Tuesday: “Christine” the scaled Lurong Challenge version:
12 half bodyweight deadlifts (65 lbs)
21 box jumps 12 inches