Mike Kovalcik

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

May 24, 2013

Performed at: CrossFit Diem
Workout Name: 130524
Description: 10 rounds for time of:

5 Burpee Box Jumps, 20 inch box
6 One Legged Squats
7 Toes to Bar
8 Wall Balls, 20#/14#
9 Single KB clean & press (2/1.5)
(2/1.5) KB Walking Lunges, 10 steps
Run 200 meters

1. No step ups allowed.
2. If you can't one legged squat, you'll substitute two legged squats on a bumper.
3. Substitute knees above hip crease or knees above armpits if you can't bring your toes to the bar.
4. For wall balls, get that ball as close to the 10 foot target as you can, consistently.
5. Whatever weight you use for the lunges, you will use one of them for ground to overhead.
6. Scale weights for the lunges to only (1.5/1.25) - (1.25/1) or (40#/25#) with the DB's.



Results: 35m 10s
Workout scaled
Modifications at: 1.5 pood lb clean and press
Athlete's Notes: 5 rds, 26 reps

1 similar workout

Date Name WorkoutDescription Results
05/24/2013 130524 10 rounds for time of:

5 Burpee Box Jumps, 20 inch box
6 One Legged Squats
7 Toes to Bar
8 Wall Balls, 20#/14#
9 Single KB clean & press (2/1.5)
(2/1.5) KB Walking Lunges, 10 steps
Run 200 meters

1. No step ups allowed.
2. If you can't one legged squat, you'll substitute two legged squats on a bumper.
3. Substitute knees above hip crease or knees above armpits if you can't bring your toes to the bar.
4. For wall balls, get that ball as close to the 10 foot target as you can, consistently.
5. Whatever weight you use for the lunges, you will use one of them for ground to overhead.
6. Scale weights for the lunges to only (1.5/1.25) - (1.25/1) or (40#/25#) with the DB's.



35m 10s
Workout Scaled