Had a fundraiser at the box to help raise money for a local charity which involved teams of 4 rowing 10mins each for Meters/cals every hour over a 24hr period. It started at 6pm friday night and went through until 6pm Saturday night.
The culmination of sleep dep + fatigued played with peoples minds. I didnt row as I had to take class at 5:30am however decided to do my first 6 efforts every hour on the AD. I covered a little over 30km the following morning if filled in for 2 rows so did another 5100m.
All in all we had over 120 people take part in the challenge and raised over $30,000. I was pretty wrecked by Sat night and didn’t get to complete Sat sesh.
Airdyne 3 min for max calories
rest actively 15 min
Legs had nothing on these 2 efforts.
59 Cals first effort & 61 Cals 2nd effort. Maybe did too much over Fri/Sat night?
15 min amrap:
Amrap unbroken muscle ups
Amrap unbroken hspu
Runs felt good. Got a total of 4 rounds out.
HSPU 5 – 7 – 10 – 7 Came off wall due to balance not shoulders
M/U (frustration) 1 -1 – 3 -3 Slowed my decent which enabled me to keep my grip.
A. 1 1/4 back squat 3, 2, 1, 3, 2, 1; rest 3 min
Feeling stronger here out of the hole.
130 – 142.5 – 150 – 135 – 145 – 155kg
B. 100 barbell walking lunges for time 115#
This was bloody hard after squats
T= 9:19 did 25 UB then broke into sets of 12’s & 10’s
This left me bloody sore for days. My arse cheeks were tight as a motherF&%ker had trouble getting onto the toilet seat.
Airdyne 60 seconds @95%
rest actively 5 min
A. Squat snatch; 2, 2, 1, 1; rest 3 mi
Built to 77.kg which i got and then tried to jump to a new PR 82kg and failed see video.
B. Build to a max squat clean and jerk – Built to 110kg
30 hang power clean 90kg
Never done any hangs in a workout before with anything close to this.
My CP Battery 8min cleans @ 100kg was only 23 reps
T= 19:19 Got off the rower about 3:45 pistols were steady and took about 6 mins. I did my first 15 HPC in a little over 6 and my last 15 in about 4. As I started to get the “hang” of them and became more efficient. Dumped every rep so throw in 30 DL as well.
A. L-sit on rings; accumulate 4 min for time
this took forever. I couldn’t get any extension in legs so I did these on the ground with my finger tips on the floor. Still took me 14 sets.
B. Sorensen test (top of back extension for max time) – 50sec
600m farmers walk for time 1.5 pood
each 100m perform 10 hand release burpees
Great WOD – I enjoyed this. I could feel that my grip with FC has improved.
A. Front squat; 3 reps on the min for 15 min @65% 1rm
This worked out to be 91kg
B. Snatch balance; 3, 3, 3; rest 3 min
65kg 65kg 65kg PR
C. Snatch pulls 3, 3, 2, 2; rest 3 min
Used 90% I have posted 2 vids the first where my feet leave the ground early and the second where I try and stay planted
Row 500m @85%
rest 2 min
(rest 5 min bw sets 4/5)
Airdyne 3 min for max calories
rest actively 12 min
68 Cals – Was blowing hard at the end of this more than legs burning
64 Cals – Same as above
25 muscle ups
Great Wod spent too much time on M/U broke my HS down into sets of 5 and for some reason shoulders were smoked today.
A. Bsack squat 3-4×6; rest 3 min
150kg across for all 6 sets felt solid. Was happy with speed.
T=8:04 This smoked me. Was expecting to do better as 134kg is normally relatively easy for multiple reps. First set only got to 8 before dumping. Did all D/U UB at the end i twinged my back and have pull up very stiff on my left side. Glad i’m on rest day today.