@ 4:30pm
a) emotm x 12:00 (6 sets each)
odd) 15 burpees to 6" target
even) 40 double unders
great warm up. got the lungs firing, then warmed up the legs and shoulders. focusing on where to breathe on each of the burpees so it is consistent, making the movement easier to deal with.
b) 4 rounds
1) 200m run
2) 15 thrusters 115#
3) 20 kb swings 70#
14:17. this workout was brutal. my lower back lit up during round 2 and that was the end of moving quickly at all. first round was unbroken and quick, but then once the back lit up, sets dropped down to around 4:00 as I had to take more breaks than I was hoping. positive is I fought through it and finished the workout going quicker in round 4 than rounds 2 and 3.
(rest as needed)
c) 21-15-9
1) calorie row
2) shoulder 2 overhead 115# (w/ axle bar)
3) bar facing burpees
7:36. went unbroken on everything here, and just tried to keep a consistent pace. pushed it on the rower in the last 2 rounds, went at a solid pace for the first round. bar facing burpees weren't terribly fast but were a consistent pace. shoulder to overheads were quick and unbroken, felt solid on those and controlled breathing throughout.
No comments:
Post a Comment