Friday, July 11
Thursday, July 8
July 9, 2014Saturday, July 12
July 11, 2014
Warm-Up
2 rounds of
40 High Knees in Place
30 Mountain Climbers
20 Spider Lunges
10 Squats
Met-Con Prep
1 x 5 DB Front Squats + 5 DB Push Press + 5 Dolphin Push-Ups + 5 Pike Position Calf Raise/side (w/ light DBs)
1 x 5 DB Front Squats + 5 DB Push Press + 5 Push-Ups + 15 Hollow Hops (use moderate DBs)
1 x 5 DB Thrusters (moderate weight)
Met-Con
In 8 Minutes, complete:
Run 800 M
AMRAP in remainder of time:
10 Ring Push-Ups
10 Squats
Rest 4 Minutes
In 8 Minutes, complete:
Run 800 M
AMRAP in remainder of time:
10 DB Thrusters
10 Windshield Wipers
Rest 4 Minutes
In 8 Minutes, complete
Run 800 M
AMRAP in remainder of time:
10 Ab Mat Sit-Ups
20 Double Unders
0 Comments
This was a wild workout, but I’m glad I got through it. Great group at 4:30!
Coming in tonight my legs just felt like they were dragging so after a tough warm-up I had no trouble turning Dave down when he suggested 40# for the thrusters. Good call on my part. Even with that as my opener it was rough going forward – that AMRAP wasn’t quite as brutal as I expected but it certainly made the rest much worse.
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On the positive side, killed the DUs! Three rounds unbroken, two with only 1-2 faults, Much better than my last showing of 3-4 reps at a time.