RX THE WOD

I can’t think of another European capital with a more stunning and better layout than Budapest. It is like Paris or London, built around a massive river, but one side is flat and the other is a series of hills and mountains. You can already guess which side got us busy on this trip. There are several major hills around our place in the city right next to the Royal Castle.
This morning we had a 3-mile steep run up the castle overlooking the city, back down to an open air gym where we bumped into several ‘bootcamp’ athletes and finished our run on another hill across the way.
Tomorrow, we are eyeing the magnificent run to the top of the Saint Gellert Hill to the city’s Citadel. On Monday we hope to drop in one of the 3 CF boxes in the capital.
We were joking that the best way to do sightseeing is by running, until we bumped into a tour group called Running Tour Budapest, that does exactly that. Too bad our schedules didn’t work out to join them.

WOD
3-mile steep hill run among castles, parks and rivers
pullups, muscleups, monkey bars along the way…

Great European cities with big rivers have unique summer life. River promenades open up from London through Paris to Prague and Budapest with thousands of people sitting in cafes, bars and strolling on the banks. The comparisons in the States could be Tiburon and the wharfs in San Francisco, the beaches of LA, Lake Michigan in Chicago or the riverwalk in San Antonio.
I went today from London to Budapest and the latter is probably is the most picturesque river towns of all especially watching from the royal castle on the hill.
A fun morning workout before my trip gave way for the usual light drizzle in London as I took off for the East.

Baseline:
Run 400m then
3 rounds –
5x deadlift – 155#
5x push ups,
5x strict pull ups
Work Capacity: 
200x rope jumps
150x push ups
100x situps
50x KB swings 53#
[15:10]
Strength:
Strict press – 5/3/3
Stamina: OFF
Durability:
Warrior Yoga
200 leg levers

London is probably the world’s most versatile town. No matter if you are into sports, art, food, music or whatever it’s got it all. So tonight we watched the British rendition of the Jersey Boys and I thought I was back in the Italian parts of Jersey. Great show and the variety of awesome food around can only be matched by New York. Although on a sunny day like this, I don’t think any place.on the planet has more energy than here.

Baseline: 100x double unders, then 3 rounds – 10x KB sumo deadlift high pulls, 10x power clean (45#), 10x sit ups.
Strength:
Power clean – 75% x 5 reps, 85% x 3 reps, 95% x 1+ reps.
Stamina: Chipper, not timed: 30x power clean 135#, 60x 2-arm KB clean and press (44#/35#), 800m DB carry 125#
Work Capacity:
AMRAP in 10 minutes:
5x deadlift – 245#
10x toes to bar
100m shuttle sprint (50m x 2)
(7 rounds and 5)
Durability: 2 mile recovery row

This is my first time in London when I’m not close to my favorite CF boxes. I made do with a traditional gym near Heathrow. They had 3 C2 rowers so I deemed them legit. In all fairness they had everything but the sled for the WOD so all was good. After work we headed into the city and somehow ended up at the Ice Bar in Piccadilly. Ice is paleo…

Baseline
400m run, 20 air squats, 400m run, 20 front squats 45lb
Strength
Front squat 5/3/1.  75/85/95%
Stamina
5 rounds
10 front squats 85/45
20 jumping lunges
Work capacity
20 squat clean / thruster
800m run
20 squat clean/thruster 95#
(7:34)
Durability
Row 2k