Monday, April 21, 2014

Spring might really be here!!

Monday - Partner Skill (with Sam): 5 min: Max Double Unders - 393
Rest 2 min - 5 min 80ft Sled Pulls + 60# - 11 reps
Rest 2 min - 5 min Yoke Carry 80ft + 120# - 13 reps
SKINNY KAREN
150 Wall Balls
*Athletes must complete 50 good reps before dropping the ball or complete the 50 reps over again
14# wall ball - 7:53. first 50, rest, then 20, 15, 15, rest, then 10x5.

Tuesday - Rough day... Did 2x 20 min bike trainer, each with 10 min warm up, 6x10sec max spin + 10 sec max gear, 40 sec recover, then 5-10 min cool down. Before lunch did a 4.5 mile run @ 8:26 pace, hip is paying for it. Actually more the top of quad into hip flexor.

Wednesday - Skipped the skill work, it was sprints, just did mobility and row.
WOD
10 min EMOM - Alternating Movements
70% of 1 Rep Max
7 Deadlift - 205#
7 Split Jerk - 115#
Last round did 10 of each. 500m cool down row and more mobility.

Thursday - Morning ruck with the dogs, hip is still pretty sore. Did some planks before dinner.

Friday - Skill - 200 Meter Sled Push - started with 90# dropped to 45# after 25m, then back to 90 for last 25m. 4:47 then 900 Meter Run 3:55. Total time 8:42
PARTNER WOD
3 ROUNDS for TIME,REP and CALORIES
P1- 200 Meter Run
P2- Max KBS
Used 45# kb, got atleast 20 each round.
P1-Row for Calories
P2- 20 Burpees
Burpees SUCKED. Rowed at least 20 cals per round.
20 Power Cleans *Alternating every 5 reps
Used 95#, should have gone heavier. 21:xx total time.
PostWOD
6x 5 back squat every 90sec. Started 95#x2, 115#x2, 135#x2.

Saturday -

Sunday -

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