Friday, June 27, 2008


Morning Warmup:
10 Ring Dips
20 Situps
10 Sec L-Hang
12 Elev Bar Pushups
12 Squats
3 20# Turkish Getups
50 Flutterkicks (2 count)
15 Solo Legthrows
10 Pushups
5 Ring Dips
10 Squats

1M Indian Runs
50 Squats
50 Pushups

WOD: Filthy 50 @ Rogue Fitness (Columbus)
50 45# Push Press
50 Burpees
50 Walking Lunges
50 55# Kettlebell Swings
100 Jump Rope Skips
50 20" Box Jumps
50 16# Wall Balls
50 Jumping Pullups
50 Squats
50 Knees to Elbows

Time: 31:48 (PR) Put to shame by quite a few RF men and women.
Previous Time: ~45 min, but subbed WAY too much.
KB Swings and K2E the toughest.  Burpees only took about 2 1/2 to 3 min.

Post: 60 Ab Mat Situps

Evening: 14 Burpees

WU: 50 Jumping Jacks

Fight Gone Burpee.
10# WB, 45# SDLHP, BJ, 45# PP, BURP


FGB Score: 171 (went down but increased weight and didn't sub as much as last time)

WU:Run 800m 

2 Rounds (did not time)
20# dumbell swings, 21 reps
45# Thruster, 21 reps
21 pull-ups

This workout got really messed up. The logistics were all messed up due to the treadmill being down. In addition, during round 1 of the Thruster (thruster no. 3)  I cracked my chin with the bar on the way up.  Needless to say, there was lots of blood and pain. After cleaning myself up, I continued the wod like a pro! 

After: 14 Burpees


Rich Vos said...

" a pro!"

Nice. Can't wait to get back and kill it.

You still owe me a challenge WOD.

Just Passin' Through said...

Amy, You are a very strong person to get back in there and continue with your routine. Can't wait to see you both again.
Cheryl and Mike