Two sets of:
Run 800 Meters
Swim 300 Meters
Run 800 Meters
Rest as needed
Make note of what you need for your run and what you need for your swim (running shoes, swim cap, googles, towel, etc)
Optional Session
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
and then . . .
For time:
50/40 Calorie Assault Bike
Three rounds for time of:
15 GHD Sit-Ups
15 Deadlifts
5/3 Legless Rope Climbs
followed by . . .
50/40 Calorie Assault Bike
35-39: 315/215 lbs
40-49: 285/185 lbs
50-54: 255/155 lbs; 4/2 Legless Rope Climbs
55+: 255/155 lbs; 5/3 Rope Climbs from a seated position
Metcon Sunday
22:56 (ski erg 50/50) clamped at top to touch for safety
You guys will be hitting up the ski erg later this week as well!
Managed my first training session in a week. Kept it light with no intensity.
Just did some DB box step ups, rope climbs and press ups. Finished with some accessory work of seated cable row and DB raises. Survived! Onwards and upwards. Finally starting to feel better 🙂
12:55 / 12:40 prob 25 min between.
3:30/3:20 800m
3:20/3:15 second time
Can’t carve out the time for the metcon today 🙁
Cruuuuushing, bull!
Got the run and swim in!!!! Weather finally let up a bit, still raining, but no lightning ?
Set 1: 17:48
800m ~4:00
Trainsition- about a min
Swim- out at 12:40ish
Transition- almost 90 sec… shoe problems!
Finished- 17:48
Rested about 15min
Set 2: 16:47
800m – 3:37
Transition1 + swim: out at 12:00ish
Transition 2- about 50 seconds (slow is smooth and smooth is fast!)
Finished: 16:47
I tried to attack the second one more, felt a little more confident on the swim, so I tried to push the run. Felt pretty good though!
Great job Beth!!! but interested in what you are doing on your transitions, honestly you are forfeiting way too much time to toss goggs and slide on shoes (25-40 sec max), just a friendly hint from someone who wants you to crush it 😉
I tried a different pair of shoes today (Reebok running shoes vs my Nike running shoes). So I was having untie my shoes and then tried to just slip them back on and the lining wasn’t cooperating. Ran the first 800 with goggles on my head, just pulled them down. Then pulled them off on the way back out after the swim. I’ve never done this, so any suggestions are needed and appreciated!
Ha, ok got it, just shoe issues…easy to sort out! I was just afraid to see you forfeit 30sec after running so fast…
Lol :)They were laced weird and didn’t slip nicely back on wet feet! I did the run/swim/ run at wodapalooza this year and slipped off my shoes, but when I got back to the trueform I just ran barefoot. Is the best thing to do tie them loosely enough to slip off and then slip them back on?
I also had to contend with key card entry into the pool, slippery walkway and getting the gate back open… preparing for anything ?
Haha, i did the exact same thing at WZA, barefoot, i think loosely is ok for the distance we expect. If its like a 5k, then i am taking time to put on socks and all.
Hey Beth…go to a store and pickup a pair of lock laces for your shoes….it’s an elastic shoelace and fastening system…makes for easy to slip shoes on and off.
And I don’t think there’s any need to wear socks…I have a friend who’s a badass ultra everything type racer and he advises against wearing socks. Give it a try in training.
21:05 on the metcon. That was really rough. Rope climbs were from seated because right now we only have 12′ rope height. I wasn’t expecting my grip to go like that ?
Pool session to work on breathing. Finally made it across with breathing!!
Al and I signed up for a Firemens Memorial Race at Hapuna Beach…it was a beach start 400m swim and 1 mile beach run (in the soft sand).
19:20 (swim could have gone a bit better, more chop on the water then I like).
Mobility/activation done
Optional wod: 19:05 (8th rope climb had to clamp before the touch)
AM. 20:17 on the 400m swim/1 mile the run was in the dry sand which was aggravating. Wind kicked up right before the start and I swollowed a lot of water- swimming in a pack is a whole different deal.
PM. Did the warm up then 23:45 on the WOD- I rested a lot for the Legless but I needed to.
AM: All 800s were 3:00-3:04. Swims were 6:31/6:36 for 300M (325 yds) in 25 yard lap pool. No flip kicks and minor push off wall. Transitions about as good as I could do under the circumstances.
Had to do the optional session right after noon, going to have to run/swim/run later today (after a good meal!). Hoping the weather holds off or at least gives me a break. Probably going to have to do it at the pool since it’s close to the house and I can hit it on short notice ?
24:53 on optional session…. I died a little, ok, a lot.
Pouring and thundering here. Going to have to use 24y lap pool. Will run outside. transition bodysquat before jumping in and hit my 300 without using the wall for turnarounds and running without socks today. It’s going to have to do.