Monday, June 26, 2017

Viva la Mexico

Monday - Coach 5,6. Row + Cindyish warmup
OHS - 2sec pause + ohs - 95, 135, 155, 175, 195#
WOD - 15 min AMRAP
60 double unders
30 Cal row
15 OHS 115#
3 + 71 - Went unbroken on 2 rnds ohs, then 10+5. Dubs were off but not horrible.
POST - EMOM 10
GHD Situps - 12, 12, 15, 15, 18
Back Ext - 12, 12, 15, 15, 18
Cryo

Tuesday - Coach 5,6. easy bike warmup - 2x10 hollow rocks+supermans, then 500m row easy
Gymnastic Stations
5min Each station -
3 strict pausing hspu - 1 mat, 2 light touch pause + 1 negative
3 pausing strict pull ups
Station2
10 sec ring support hold
8 pausing ring rows
Station3
6 strict t2b
3 inch worms - only did 1 round here, started playing around with seated leg raises.
WOD -
25 Calorie Row/Bike
800 Meter Run
30 Kettlebell Swings 53#
20 Barbell-Facing Burpees
6:55 - should have pushed harder on run. Did bike in 1:00. Unbroken kb, then died at 13 burpees.
Row Conditioning -
500m 1:59 pace - held pace here
500m 1:54 pace - fell WAY off pace
500m 1:59 pace - fell off pace after 300m
500m 1:49 pace - nailed it and died....

Wednesday - VACATION

No comments: