Christmas in July

Friday, July 6

AFAP
2-4-6…16-18-20
Twisting Burpees & 10m shuttle sprints

On the beach! Yup, as Fort Fisher wasn’t all that crowded, I was able to get in a beach workout. As it was miserably hot, I completed the burpees and sprinting in shallow water. This certainly helped keep me cool! I completed all rounds in unbroken reps in a time of 20 minutes and change.

Saturday, July 7

AFAP
Run 3 miles, pausing every .2 of a mile to complete 20 air squats

I ran 1.5 miles up and back at Echo Park. ‘Twas again a very hot day. I completed in 30 minutes and change. Air squats got significantly more challenging as the workout progressed, but I nonetheless completed in unbroken reps.

Monday, July 9

24 RFT
2 strict HSPU
4 box jumps, 30#
24 unbroken double unders
rest 40 seconds between rounds

Forty seconds was more than enough rest the first 10 or so rounds and barely enough rest the last 10 or so rounds.

Total time = 34:24. Rounds took from 30 to 40 seconds to complete, depending on how quickly I both began and completed double unders. ‘Twas a mind f@ck.

Tuesday, July 10

5 RFT
5 DL 275#
10 burpees

A mainsite WOD. I completed in 6:46. That was tough.

AFAP 
45 ring rows with feet on box and body parallel to ground

Time = 5:16. I completed as many 11 and as few as 4 unbroken.

15 RFT
1 wall crawl (nose to wall)
15-second headstand hold

Talk about a shoulder burner. I completed in 11:57. Headstands got surprisingly difficult, and I fell out of the 14th round and had to restart.

Wednesday, July 11

 

10 RFT
5 calorie row
5 HPS @ 65#

Time = 8:50

50 RFT
Burpee + stiff-legged DL + BoR + PC @ 95#

Time = 12:37

Max rep unbroken & strict pushups (only resting briefly in plank position)
1-2-3-4-5-4-3-2-1 (complete as many rounds as necessary but must finish with PC) PC @ 110#
10-min time cap

I completed 25, 10, 12, 12, 11, 12, 10, 8, & 6 pushups for a total of 106 reps and in time of 9:42; thus, 1-2-3-4-5-4-3-2 PC for a total of 24 PCs.

Thursday, July 12

Christmas in July
1 100m sprint
2 strict and unbroken HSPU
3 unbroken C2B pull-ups
4 FS, 100#
5 K2E
6 SDHP
7 WBS, 20# & 10′
8 BJ, 27″
9 FP
10 Russian KBS, 70#
11 DL
12X12 (144) double unders

This was tough, and I was a sweaty mess from start to finish. I’m glad that I pushed weight to 100#. The dus were perhaps the most challenging of the activities, as I was pretty spent by the time it came to complete reps. I didn’t look forward to SDHPs, WBS, or FS any of the rounds. HSPUs and K2Es were perhaps the easiest of the activities.

Time = 39:40