Mike Kovalcik

Hometown:
Overland Park, Ks
Gym:
CrossFit Diem
Gender:
Male
Age:
46
Height:
--
Weight:
210 lbs

March 11, 2013

Performed at: CrossFit Diem
Workout Name: 130311
Description: WOD

AMRAP ascending in 10min of:

3 Hang Clean to Thrusters (115#/75#)
3 Box Jumps (30"/24")
3 C2B Pull-ups
6 Hang Clean to Thrusters
6 Box Jumps
6 C2B Pull-ups
9 Hang Clean to Thrusters
9 Box Jumps
9 C2B Pull-ups
12.....15......etc.
Results: 3 rounds 32 reps
Workout scaled
Modifications at: did box step-ups to a 24" box since i can't jump yet. stupid calf :(
Warmup: Strength/Skill
Back Squat - 83% x 5 x 5
Heaving Snatch Balance + Overhead Squat - 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2
Athlete's Notes: 285-285-285-275-275
170-170-180-180

2 similar workouts

Date Name WorkoutDescription Results
03/12/2013 130311 Prison Workout: 10, 8, 6, 4, 2 reps of each

1A) Ring dips
1B) T2B
1C) Feet Elevated Push Ups
1D) Lateral squat jumps
1E) Lunge jumps

** Rest 3 Minutes

2) 10 Minutes of Various Hand Walking Practice: Dont count sets, just play and experiment with the below variations of hand walks.

- Power Wheel Crawl
- Lateral Wall Walks
- Vertical Wall Walks
- Handstand Holds
- Handstand walking
11m 45s
Performed as RX
03/11/2013 130311 WOD

AMRAP ascending in 10min of:

3 Hang Clean to Thrusters (115#/75#)
3 Box Jumps (30"/24")
3 C2B Pull-ups
6 Hang Clean to Thrusters
6 Box Jumps
6 C2B Pull-ups
9 Hang Clean to Thrusters
9 Box Jumps
9 C2B Pull-ups
12.....15......etc.		 3 rounds 32 reps
Workout Scaled