PART 1:
"filthy fifties"for time:
50 box jumps - 24"
50 jumping chin ups
50 KBS - 1pd
50 walking lunges
50 knees to elbows
50 push press - 45#
50 back extensions
50 wall balls - 20# to 10ft
50 burpees
50 double unders
TIME: 19:45 (PB) Yes
OLD TIME: 22:56
I was on fast pace and was thinking will this gas me out in WBS and Burpees....yes it did. But I got my goal of sub 20min and that is what I wanted. So good start today.
PART 2: for time;
95# overhead anyway x 50 reps
TIME: 3:55
Exercises I chose by most reps
Power Snatch
Push Press
Push Jerk
(P1&P2 times: 19:45+3:55=23:40)
I am pumped about this time because overhead work is a killer for me!
As for post wod fuel:
Part #1
2 scoops Protein 27g
2 Scoops Recoverite 10g pro/33g CHO
1 cup some sweet watermelon
1hr later:
1 Spulumbos Chicken Apple Sausage
2 cups spinach raw
1 cup grapes3 small handfuls cashews
2 tbs nut butter
PART 3: for times;
Run800 m @ 80%
rest 6 min
Run 800 m @ 90%
rest 6 min
Run 800 m @ 100%
100% Sprint 800m Run = 2:41.80
ToTAL TIME of all WOD's:
26:21.80
total your filthy fifties, 95#/65# overhead and 100% 800 m run effort together as
total time(i.e. 17:30 + 4:30 + 2:30 = 24:30 total time as score)
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