5 Rounds for time of:
400 Meter Run
50 Kettlebell Swings (35/55#)
Warm up was some rowing followed by an obstacle course of ladders, burpees, sprinting, bear crawls, and high-knee skips
Reflection: This was my favorite workout yet! The warm up was pretty tough and I was out of breath. The workout I scaled to 26 lb russian kettlebells. I loved the running and getting outside in the snow. Happy with completing everything fully and getting a good time!
AMRAP in 12 Minutes
12 Toes toe Bar
12 Box Jumps (20/24″)
12 Deadlifts (155/225#)
400 m run warm up outside followed by high-knees, butt-kicks, bear craws
I completed exactly four rounds of the WOD in 12 minutes with a 13 inch box and 45 lbs.
Reflection: Light warm up. I should challenge myself with a higher box next time, I’m just weird about doing jumps. Toes to bar I could do well for the first few but then got too tired by 9. I changed deadlifts to sumo position.
AMRAP in 7 minutes
30 reps Thruster 45/75#
30 reps Thruster 65/95#
30 reps Thruster 85/115#
max weight 50 lbs
cash-out: 65 reps
Warm up was wall squats, 150m rowing, burpees, 150m, butterfly sit-ups, 150m, pushups, 150m
Handstand Push up
7:30 63 2ab
We warmed up with a 400 jog outside and dodgeball
Cash-out was 8 sets of 20 second planks [completed successfully]
Reflection: I did fine deadlifting. The Handstand pushups were pretty tough, I wasn’t able to bend my arms all the way to get my head to the ground and should have scaled down.