Workout of the Day with BK

This Tumblr is a conduit between the MyWOD app and a Day One journal that tracks all my fitness things. Find me at CrossFit Training Yard, or on the internet: @bkbkbk

[bkwod]

Glen (37:50)

I just completed "Glen". 30 clean & jerks @ 135/95LBS (scaled to 115), 1 mile run, 10 rope climbs @15ft, 1 mile run, 100 burpees.

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Hello Shoulders

I just completed "Hello Shoulders". 3 Rounds 21 Wall Ball 15 strict HSPU (scaled to kipping) 9 DB OH squat

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Deadlift Dubs (5:33)

I just completed "Deadlift Dubs". 10 double under 10 dead lift (275) 20 DU 8 DL 30 DU 6 DL ... 50 DU 2 DL

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High Pulls Hurt

I just completed "High Pulls Hurt". 15 min cap 100 high pulls for time (115) EMOM 6 Box jump overs

[bkwod]

Good Night, Shoulders (1+20)

I just completed "Good Night, Shoulders". AMRAP 20 50 wall ball 100 double unders 50’ handstand walk 100 double under 50 cal Row 100 double under 50’ HSW 100 double under

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Run And Dip

I just completed "Run And Dip". 10 back squats (155) 1 Bar Dip 9 back squat 2 bar dip ... 1 back squat 10 bar dip

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Abs On Abs (12:56)

I just completed "Abs On Abs". 3 Rounds: 400m Run 21 v-ups 12 renegade rows (50)

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HSPU Row Run

I just completed "HSPU Row Run". 2 Rounds: 800m Run 25 deficit HSPU (#45 plates) 800m Run

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Squat And Sprint

I just completed "Squat And Sprint". 5x5 front squat 65-70-75-80-85% of 1RM (275) Mile run (6:54)

[bkwod]

Thrust It (3+37)

I just completed "Thrust It". 10 minute cap 4 RFT 50 double under 15 DB thruster (50)

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Turkish Delight (220)

I just completed "Turkish Delight". 22 minute cap 21 Turkish get-ups (green/53) (right arm) 50 R KBS 21 OH walking lunge (left) 50 KBS 21 OHWL 21 OH walking lunge (right) 50 KBS 21 TGU (left)

[bkwod]

Nasty Girls (18:19)

I just completed "Nasty Girls". 3 Rounds for time 50 air squats 7 Ring MU 10 hang Clean (135)

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Push It (16:06)

I just completed "Push It". 4 Rounds: 5 OH Squat (115) 10 push-ups 7 front squat 10 push-ups 9 back squat 10 push-ups

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Run Jerk and Climb (19:39)

I just completed "Run Jerk and Climb". 200m run 1 clean and jerk (165) 1 rope climb 200m run 2 2 ... 200m run 5 clean and jerk 5 rope climb

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Snatch Dip Walks

I just completed "Snatch Dip Walks". 20 min AMRAP 8 alternating DB snatch (60) 4 ring dip 2 wall walks

[bkwod]

My Legs Hurt (6:30)

I just completed "My Legs Hurt". 21-15-9 KB High Pulls (53/green) Goblet squats Burpees

[bkwod]

Cardio Catchup(3+477)

I just completed "Cardio Catchup". 30 Minute AMRAP 400m run 20 abmat sit-ups 20 cal Row 20 dead lifts 135 20 cal bike 20 steps of walking lunge