HERO WOD - Charles Margiotta Battalion 22

HERO WOD - Charles Margiotta Battalion 22

Row 1k
20 Power Cleans @135lbs
Row 1k
20 Power Snatches
Row 1k
20 Thrusters
Row 1k


Warm-Up 4k

I was a little worried on how hard the snatches would be and they were not bad at all.


Approx 19 minutes

Saturday mornings have been weigh in day for Steve and me.   I am happy with the progress and feel pretty good. I'm always surprised when someone asks me my goal and whether its gaining weight or losing weight.   At 50 its about losing weight.
Now its a little creepy that my man Anthony was snapping photos but I guess this as close to feeling like a star I will ever have to deal with.   Nice to have Chris in the house with us today. 

Jerry

Hero WOD - "Jerry" For time:
Run 1 mile
Row 2K
Run 1 mile

This is always a fun workout and I was looking forward to doing it since I have been rowing better.  

Mile 1 - 7:30
Transition - 20 seconds
Row 2k - 7:47
Mile 2 - 8:05

Total time 23:42 

Didnt feel like that second run was that slow.  My big mistake was when I got off the rower I forgot to do the add on part of the run so even If I was ahead I couldnt just hang with Dennis and Dave when or if they caught me.  So I essentially ran a bit pace blind and blew it.  Both Dennis and Dave beat me on the run. 

EMOM Hell

16 EMOM
15- Box Jumps 24/20
10- Front Squats 155/105
45- Double Unders
10- Toes 2 Bar

Didnt look so bad on paper, but in reality it kicked my ass. No photos, no nothing, 

Partner Wod

Partner WOD but odd number of people and no one wanted to be my partner.   SAD FACE.   Not a problem I just started when the first partner combo restarted.   Runs felt good.  First one was the fastest but lost time coming in the door. Did a more measured run after that and tried to drive thru the movements.

Partner Workout
3 Rounds Each Alt.
400m Run
10-Burpees
10-C2Bs
15-KB Swings 70/53

 Really thought my consistency was good.

3:17
3:14
3:13

Rowing Intervals

1K, rest 5min, x5

This went way better than expected! Was able to stay close to 2k pace. I'm sure we will have a 2k test during the No Bread challenge so I will get my chance to perform.

Nasty Girls

“Nasty Girls”
3 Rounds
50- Squats
7- Muscle Ups
10- Hang Cleans 135/95


10:41

I was very conservative in my approach to this wod.  Shockingly my muscle ups rocked.  Must be all of the pulling I have been doing on the rower.  They felt smooth and not super taxing.   Broke up the first 2 rounds 5-2, 4-3 and then did 7 straight.  That really surprised me.

Viking Fran

Viking Fran WOD For time:
Row 1500 meters
21 Thrusters
21 Pull-ups
Row 1000 meters
15 Thrusters
15 Pull-ups
Row 750 meters
9 Thrusters
9 Pull-up
Row 500m





Time - 22:30

Good work on the macros this week.  Weight continues to come off little by little.