Easier Round Two

Still pretty sore from early in the week. Went to the 4pm class.

Warm-up

  • 2:00 Echo Bike (22 cals)
  • 2 Rounds
    • 10 Air Squats
    • 10 H2H KBS (44#)
    • 5 DB Shoulder Press (35-40#)

Conditioning

2 Rounds

  • 2:00 Plank (on hands)
  • 1:00 Rest
  • 2:00 AMRAP – DB Thrusters (50#)
  • 1:00 Rest
  • 2:00 AMRAP – Double Unders
  • 1:00 Rest
  • 2:00 AMRAP – Devil Presses (50#)
  • 1:00 Rest
  • 2:00 AMRAP – cal Echo Bike
  • 1:00 Rest
  • 2:00 AMRAP – cal Row
  • 3:00 Rest

I easily did the plank unbroken both rounds. Then 5-5-5-7 (22) for both rounds of thrusters and the second time through them was actually easier being warmed up. The first time through dubs I did sets of 30 reps at a time, getting 150 and the second time I just went until I missed, getting 172. The devil presses were at a controlled pace with an extra breath at the bottom of the burpee, getting 12 both rounds. I did 32-28 on the bike and 45-48 on the rower.

2019-11-21-wod

It’s kind of nice only doing one session right now. I need to start the back isolation stability stuff soon.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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