The Katya (Includes Soundtrack)
Johnny Cash “God’s Gonna Cut You Down”
Placebo “Running Up That Hill”
Warm Up 10 minutes of 80 lb. sand bag Turkish Get-ups
Three rounds for time:
RUN a 50lb. sand bag out 250 meters sprint back
21 – wall burpees
15 – pull ups
9 – sand bag squat cleans
Rotate the order of burpees, pull ups, and squat cleans each round.
c/d run 2 miles
She says: “Katya is gonna make a man outta me.”
So for the sake of complete transparency, I was not able to do 80 lbs for the Turkish Get-ups. I did half that and wall burpees are the devil. I made a sandbag and named it T-Rex but it’s only 50lbs not 80!
The squat cleans were fun though and I couldn’t wait to run to get away from all the throwing weight around! The two miles was tough though and I was exhausted afterwards. The Katya promises to make my T-Rex arms a thing of the past!
He says: “Barn Beast doesn’t do crafts.”
So he was forced to use his ruck sack stuffed with 50 lbs of rocks. Some a bit too sharp for comfort.
Main set: 0.26:49
Had to do all exercises a bit gingerly given my very awkward to handle bag.
Also, first time ever doing wall burpees and squat cleans or whatever.
Not my style but a fun way to workout for a change.
NOTE: Sneak Peak at Saturday’s WOD = Peak 53 mile ultra
Might want to join me on a slight taper next two days, because
If you can’t make it to Peak 53, here are the rules:
If your longest run is a 5k…you run 10 miles
If your longest run to date is a 10k, you run 13.1
If longest run to date is a 13.1, you run a 26.2
If you’ve done a marathon, you’re doing 50k
Barn Beast knows you can do it. We had a Death Race Camper over who’s longest run of season was 4 miles. Joe D and I took him on a 30 mile trail run before the day’s fun started.
I promise. You all are your own greatest limiters. Get over it. Get hungry. Do it.