Mon, Nov 10

Warm Up

50 Double Unders

2 Rounds of:

10 Ovhd Squats (PVC)

10 Pullups

10 KTEs

10 Back Extensions

10 Pushups

Strength

Squat: Use 12 Minutes to find your 1RM

WOD

AMRAP in 15 Minutes

7 Thrusters (115/75)

10 Walking Lunge steps holding 53/35 KB overhead with RIGHT hand

7 Burpees

10 Walking Lunge steps holding 53/35 KB overhead with LEFT hand

Post your new Squat 1RM and WOD time to comments

RESULT:  

1RM squat = 143lb, so new PR for me (up by approx 8lb)! I think I could've done 5-10lb more, but my knees were feeling it so I decided to be smart & stop while ending on a good note.  :)  

WOD = 6 rds + 1 thruster (using 45# bar & 10# dumbbell for lunges, thanks to shoulder -- and that was borderline iffy on the left shoulder. Had a hard time keeping it stabilized at the top, but I was at least able to do so. Still considering that progress!)

Rockin' the turquoise socks, lime green shirt, and pink striped sleeves. If nothing else, I bring a little color into the box!!

OH walking lunges

As everyone else calls them:   buckin furpees