Tuesday, November 18, 2014

11182014 Tuesday WOD

Just a typical day at the box....just happy I finished under the time cap.

WARM UP
400m Run
@ each corner stop for 10 x jumping lunges

Stretch

SKILL

EMOM 10 min
8 x Front Lunges
Rx @ 135#
I did them at L1 @ 75#


WOD
21-15-9

Renegade Rows @ 21 and 15 done on knees last 9 did as Rx

Box Step Ups @ 20" I tried 24" but after about 6 step ups, I went down to 20"

Hang Snatches


Plus

200m Farmer's Carry

Rx @ 35# DBs
I did it with L3 @ 30# DBs

25 min time cap
Finished in 24;21

I was last again...per usual. I dont feel bad anymore. I was fast on the snatches as I can go unbroken for at least 10 each time. But it did not let me catch up with the RR and Box Step ups being so slow.  Oh well...at least I finished.

I know if I dropped to 25# dumbbells it would of made a difference...but keeping it at 30# I got a slower time, but a better WOD for me.  So I will take the slower time vs the higher Rx.

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