Holy Lower Back, Batman!

3 rounds for time:
100# db farmer carry (20m down, switch hands, 20m back)
30 45# virtual shovel (bumper over 24" box jump)
20 one arm barbell press (empty barbell)
10 135# suitcase lift

I did 1/2 of the reps with each arm each round.

Times at the end of each round (round time):
6:21 (6:21)
16:06 (9:45)
27:14 (11:08)

Excruciating! Tough on lower back during the shoveling and it carried over to the other lifts.

2 rounds, odd lifts:

2 rounds (2 rounds = do everything you see below, then repeat it all) for time of the following:
500m row
12 135# left hand suitcase lift
12 45# right hand barbell push press
30 45# virtual shovels
500m row
12 135# right hand suitcase lift
12 45# left hand barbell push press
30 45# virtual shovels

WOD time: 27:59
First round: 13:16 (6:00, 7:16)
Second round: 14:43 (7:08, 7:35)

Tough WOD, but aren't they all? Hard on the lower back, which was most noticeable on the rows.

Virtual shoveling and pushups

For time 30, 25, 20, 15, 10, and 5 rep rounds of virtual shoveling & pulls-ups.

Started with a round of stretching (PVC pipe), OHS, and situps. WOD done as Rx 26:11. Forearms are toast. Tried to use used my new bands for a couple pullups in the 25 set, but it ended up being harder than kipping. Those are probably better suited to help with ring dips, HSPUs, and muscle ups.

100 Day Challenge - caught up!

Shoveling #$%&

Here's a new one for the WOD:

For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling & Push-ups

With an Olympic bar holding only one plate (45#), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24." Here's how it's done.

Harder to do than it seemed when I read it. I'm guessing my hammies and back will be sore tomorrow. Had to break sets of pushups up after first round, but did workout as Rx.

Time: 11:50