Friday November 4 2011

Good times at the Box the last two days....Redliners again proved why they are the best...very motivated...anyway here is my training for Thursday and Friday.

Coach had a two day tester for the Box so I thought what the hell I'm in:

Thursday:

for time:

Row 250 m

15 burpees

25 KBS - 2/1.5 pd

15 burpees

Row 250 m

 

Result 5:13 RX...lots of fun and energy at the Box with this one...had to stop at 15 on KBS..I think I was still feeling SWAT training from Wednesday...but still happy with my time.

 

Friday Tester #2

 

A. Standing Press - build to a 1RM - record weight in lbs

B. Weighted Chin Up - build to a 1RM - record weight of BWT + weight added as score in lbs

 

Set a PR with the press at 135#'s up five #'s from last time...thanks to Coach for all the programming that made this happen.

 

Got 80#'s on the WTD chin up..happy with this...so Coach gave me a second WOD to do today...

 

3 rounds at 97%                      Results

30 Sec PC @ 95#'s                   10/12/11

30 Sec Burpees                         9/11/10

30 Sec KBS w/2 Pood              10/11/10

30 Sec Box Jumps @ 24"       10/12/12

10 minute rest between sets

 

HAppy with the results...should have hit it harder in round 1, but other then that I felt good...