Just Once
John – Lunging It Out
Warm-up
In 4 minutes
Run 1 Loop (535m)
AMRAP Burpee Box Jumps
Accessory
-50 ft side steps
-50 ft monster walks
-20 Goodmornings
-50 ft side steps
-50 ft monster walks
– 20 goodmornings
Strength
Back Squat
2-2-2-2-2
WOD
1200m Run
60 Wallballs
30 Burpee Box Jumps
Level 1- 800m Run, 40 wall-balls, burpee step-ups
Extra Work
3 Rounds:
100m Walking Lunge (no weight),
100m Sandbag Hug Carry (150,100)
10 Sandbag Cleans
*Crossfit Linchpin
b squat 3×12: 280# (across)
wod: 12:43 rx
Squat: DNF
WOD: 9:20 Rx
60 unbroken wallballs seemed irresponsible so of course that’s exactly what I did.
Preclass: push press
Work to a heavy 3 (155)
4×3 across at 155
Squat: 250
WOD: 10:33 w/ 2mi bike and 30 wallballs using the 30lb ball
Learning to love my new best friend- the heavy wall ball
Strength: 245-286#
WOD: 10:08 Rx
Extra: 15:03 w/2×1.5 pood kbs front rack carries and power cleans
Strength: Did Power Clean Triples instead of Squats
Wod: 9:26 Rx
Squat: 315-365
WOD: 10:27 Rx
strength: up to 275×4
wod: 10:41 rx
Strength: 225-255#
WOD: 11:11 Rx