Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 15 abmat back extentions.
push press 5 @ 8kg, 3 @ 14kg, DB KB swings, 5 @ 2kg, 5 @ 7kg, 3 x 9kg, step ups 13” x 4
Saturday 110101
“Jack”
Puppies/pack mix
Complete as many rounds as possible in 15 minutes of:
30 pound / 14 kg Push press, 10 reps
10 KB Swings, 20# / 9kg
10 Step ups, 13” inch box (still wary of foot)
Did 6 rounds + 5 PP’s
Tough again but I push through! My arm were tired from the last 2 days of hero wods and the Push presses were tougher than I thought they should be and although broken from round 3 or 4 onwards I got it done.
My foot feels good so providing no aches and pains of the next couple of days I think will try some skipping or low box jumps to see how it feels.
3 tough days for 3 tough hero’s. RIP Jack
Not sure where to jump back in as I’m a bit behind the wod schedule?? - was thinking of skipping the next cycle but I think I ought to do Fran!
push press 5 @ 8kg, 3 @ 14kg, DB KB swings, 5 @ 2kg, 5 @ 7kg, 3 x 9kg, step ups 13” x 4
Saturday 110101
“Jack”
Puppies/pack mix
Complete as many rounds as possible in 15 minutes of:
30 pound / 14 kg Push press, 10 reps
10 KB Swings, 20# / 9kg
10 Step ups, 13” inch box (still wary of foot)
Did 6 rounds + 5 PP’s
Tough again but I push through! My arm were tired from the last 2 days of hero wods and the Push presses were tougher than I thought they should be and although broken from round 3 or 4 onwards I got it done.
My foot feels good so providing no aches and pains of the next couple of days I think will try some skipping or low box jumps to see how it feels.
3 tough days for 3 tough hero’s. RIP Jack
Not sure where to jump back in as I’m a bit behind the wod schedule?? - was thinking of skipping the next cycle but I think I ought to do Fran!
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