Nymphadora Tonks

Tuesday Aug 13 2019


1.) 2 min Frog Stretch, then 3 min IT Band smash per side
2.) For Time:
Row 900m
30 Thrusters 95/65lbs
1 Legless Rope Climb + 1 Rope Climb
Row 600m
20 Thrusters 115/85lbs
1 Legless Rope Climb + 1 Rope Climb
Row 300m
10 Thrusters 135/95lbs
1 Legless Rope Climb + 1 Rope Climb
*3.)Every 2 min for 5 Rounds
5 Front Squat @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
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21:23- rx weights, no legless ropes
“Swole cycle”; GHD and DU @7:15
55/65/75#, no legless.
(45,55,65 and regular rope climbs)
Woof
18:07 75, 95, 115. rope pulls
18:44 no legless
i think?
Kato Crossfit
24 min AMRAP. 6 BMU/10 cal row/12 S20H/24 sit ups. + CJ from yesterday.
16:10 no legless
Sundays workout 8:04RX Annie W/ Emma
Rowed approximately 1:48 pace / 18-12 for 95#, 12-8 for 115#, 6-4 for 135#.
Done ✅
“If you can dodge a wrench, you can dodge a ball” - Patches O’Houlihan
24:13 no leg less
WOD Mods: DB Thrust.@ #17.5/20/25, no leg less RC (getting better!).
21:39 RX w/ my first ever rope climbs (but only half way up)
2.5 mile miserable run after
21:20 rx, I need to learn how to breathe on thrusters
Another all leg day at the gym. FS #185
All legs
20:59, 25/35/45#, rope pulls