John and I did one of OPT and Sterling's wod's today
A1. Barbell Lunges @ 10x1, 6 per leg x 4 - 90 sec. rest
A2. Strict Ring Dips @ 2121 - amrap x 4 - 90 se. rest
B. Pistols 3011, 8-15/leg x 3 sets - 45 sec. between legs
C.1 Heavy Implement Russian Step Ups @ 1110 - 15 per leg 3 - 60 sec
C2. KTE 10x0, 20 x3; 60 sec.
Well, what can I say, it went like this:
John:
BB Lunges - 95,95,95,95
SR Dips - 6,7,6,6 wasn't to keen on these - second hardest
Pistols - we suck at these and were humbled. 8 on a box assisted at first but he was struggling but getting them at the end. First hardest.
HIR Step up - 2 x 20lb dumb bells
KTE - 20, 20,15/5
Hollie:
BB Lunges - 65,60,60,65
Dip Station (not rings) - 2+1+1 + 2 assisted, 1+1+1+5 assist, 2+1+1, 1+6 assist
Pistols sucked, I could get down but needed help up, tried to use as little help as possible but sometimes that was a lot:) We need to do these more. Both John and I could do these not that long ago.
HIR Step Ups - 15 @ 2x10lb dumbells for 2 rounds, 2 x 12.5 lb plates for last round
KTE - 15+5, 12+6+2,8+5+4+3. Without the breaks I wasn't getting to the elbows. No swinging.
Not sure how the post wod fuel thing is working so we are having our usual protein shake:)
We are thinking about the double unders for tomorrow. Yikes!!!
4 comments:
Good job...that WOD Sucked for me. Good luck on the DU's tomorrow! LOL, my calfs are just now starting to feel good enough to walk!
Thanks Jeff, I saw how those du's went for you and I know John and I will be right with you on that:)
Way to go guys! Great job!
Thanks Mike, this was a great wod, wished I stayed with the 65lbs for all rounds of the lunges as they got easier. The pistols were tough but I don't think they are that far away. Another week of eating healthy and we should be able to tackle these better:) Has your story come out in the Journal yet?
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