Fallen 13 Hero WOD
5 rounds for time:
- 400m SB Burden Run
- 13 SB Atlas Lunge
- 35 Burpees
Time: 40:22
Fallen 13 Hero WOD
5 rounds for time:
Time: 40:22
Power and then a repeat of a Vault workout.
Power
Front Squat – 5×7 @ 185#
Felt doable but tough.
Vault
E2MOM for 20 minutes:
I went 17, 17, 17, 15, 15, 10, 12, 12, 12, 17. Total of 144 (157 last time). Either I didn’t count right last time or I was on another level.
This was an absolute barn burner! Got it in around 8:15AM before it got too hot outside. I was still dripping with sweat by the time I was done.
4 rounds for time:
Rest 1:00 between rounds.
My rounds were 4:50, 4:47, 4:48, 4:55 for a total time (including rest) of 22:22. Left me lying on the floor for awhile!
Doozy of a workout today! Happy to be back in the garage in Colorado though after a week in Costa Rica.
4 rounds for time:
Time: 19:56
I broke the C&J up from the very beginning (6/4) and the T2B (6/5/4). Tried to maintain a steady pace on the burpees. I was pouring sweat by the end of this one!
Full night of sleep last night so I was feeling MUCH better today. Wasn’t exactly looking forward to these two movements, but got after it anyway. Out in the gym around 1PM to squeeze in a workout between meetings.
15 min AMRAP:
Result: 9+9
I was tempted to go with the Rx+ version, which was 75# on the bar because 65# felt very light. I still think I would’ve made the goal rounds (6-9), but I stuck with 65# and and kept it unbroken the entire time.
Round times were relatively consistent:
My primary strategy was to maintain a steady pace on the burpees, rest 10-15 seconds, complete the thrusters unbroken, and rest 10-15 seconds while marking the board before starting the next round.
Since we’re doing Murph on Friday, I elected to do Thursday’s workout (instead of Wednesday’s) to save my pull-ups.
Part 1
6 min AMRAP:
Held a steady pace and finished 6+6.
Rested 3:00 before Part 2
Part 2
Repeat score from Part 1 for time!
Time: 5:37
I pushed hard to get under the 6:00 timeframe.
Had to get this one in quick while Graham napped.
20 min AMRAP:
… Burpees increase by 5, lunges by 10.
Finished 25 burpees, 50 lunges, and then 17/30 burpees in the next round.
I have an ortho appointment midday today so I headed into the garage immediately after dropping the boys off at school. I was debating about doing 21.2, but I decided to not put that strain on my low back and opt for this week’s Vault workout.
“Prometheus”
For time:
— 3 min rest —
This was harder than it looked! I did the first half in 9:53 and then the second half in 9:59 for a total time of 22:52 including rest. I stuck with sets of 6/5/4, 4/4/4, and 5/4 on the lungesters. Those burned!
Haven’t logged workouts in a long while, but I’ve been doing them! Five days per week without fail.
Last week, I tweaked my back on Friday doing some higher volume deadlifts. Then, I tweaked it again on Monday doing KB swings…just when it was starting to feel better! I scaled yesterday’s workout to accommodate the injury a bit more, but I was surprised to find I felt great today after warming up. Power cleans, front squats, and burpees didn’t bother me at all.
For time:
I went with 95# today, which felt light, but I was being cautious rather than going with 115#. I split the round of 30 into 11/10/8 on the PCs. Then, I went 1 PC + 16 Front Squats. Then, 14 Front Squats.
Overall, I thought I maintained a solid pace throughout. Finished in 12:25 and did a 5-min cooldown stretch prior to heading out on a walk with the fam.
It’s bitterly cold outside so we opted to bring the DBs inside and knock out the workout.
3 rounds for time:
*10 Burpee penalty for each break
I made it through the first round unbroken, but I broke on each of the subsequent rounds. Ended up with 40 burpees. Finished in 16:36.