Dorr Mt Hike

Fun leisurely hike up Dorr.  Perfect weather.   Plus 100 Body Weight Movements.

Hike and Erg - KBS

Jack, Anthony and I did Parkman and Bald.  Great hike. 

Short wod later 

4 rounds 

Partner wod 

250m row 

While other partner dos KBS 

Open WOD 15.3

Got a incident call at 3am so I missed the 5:30am call and was really feeling worn out. Bummed as Rob Potash and Ryan were both in class.

Open WOD 15.3
14 AMRAP
7-MUs
50-Wallballs
100-Double Unders
  2 Rounds plus 1 = 315

Really struggled with the wall balls. So tired

Extra:
3 Rounds:
:30 Hollow Hold
10 each- DB Bent Over Rows
10- Hanging Straight Leg Raises

Erg Duathlon

Planned repeat of the Patriot Day dualthon with Anthony.  We got Eric Girad to join us as well. 

2k Row
300 Cal Airdyne
1K Row

1- 7:34
2 aprox 26:50 minutes
3. aprox 4 minutes

39:25

Fun to do this with these guys.  

Nancy

Big class so we had two heats. My expectations were low even though yesterday was a rest day.  My

My man Anthony was supporting me on the way on Nancy.

legs just arent snapping back.  The feel tired and Im still slowed down by some kind of issue in my right leg.   I remember when I looked forward to this wod.  My running is just not anywhere near what it used to be.    The first run felt good but I was disappointed it wasnt faster. I was hoping it would be a sub 1:40 but it was closer to 1:45.   That only meant the next runs would be progressively slower.   Good pacing but didnt break 14 which was my goal.

For Time: “Nancy” 5 Rounds
400m- Run
15-OHS 95/65

Total time 14:07

Recent Scores -

4/21/15 Chicago - 14:40
4/17/15 Dedham - 13:41
8/31/15 San Francisco - 12:35 Squats and then run

Look forward to doing that one again. 

Metcom & Max Squats

A) 6AMRAP 10-Swings
10-Squats
10-Burpees

4 Rounds plus 1
This was way harder than it should have been.  I am very sore from yesterdays workout.



B) Back Squats 1 Rep Max
5-135
5-185
5-225
3-245
2-265
1-275
1-285
1-300
5-225

 Extra:
A) 1 x ME T2B (compare to score from 6/20)
B) 3 Rounds:
15- Kipping Hanging Knee Raises
15- Arch Ups

EMOM 30

Needed a workout that wasn't a complete beat-down but forced us to do some work.  I found this one online.

It looked pretty straightforward on paper but I knew I was in for trouble when Dennis had selected his weights and they were what I was planning on doing.   So I had to go up in weight.

1 Lunges - 40lbs
2. DB Thruster - 30lb
3 Renegade row - switched between 30s and 40's

This was way harder than I expected.  The reverse lunges were take me over 45 seconds and I missed by 2 in the last round.  Ouch