Workout of the Day
Mobility and Activation
Three sets of:
Hamstring Stretch x 45 seconds per side
Self Myofascial Release on Traps x 45 seconds per side
A.
Two sets of:
Row 2500 Meters @ 80-85%
10-Meter Handstand Walk
20 Walking Lunges
10-Meter Handstand Walk
Rest 5 minutes
All Age Divisions: 70/53 lbs KB
Optional Additional Session
A.
Two sets of:
Run 400 meters @ 75-80%
B.
Every two minutes, for 20 minutes (10 sets):
Sprint 200 meters
Active recovery for remainder of two minutes.
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A. First row: 9:57. Finished first set: 12:58. Sec row: 10:06. Finished 32.42
Optional Additional Session (Did these, but did not keep time)
A. 20:25/20:22; here’s to consistency
*held one 53# KB for lunges (wasn’t sure on 2)
**walked 36′ each time; 144′ is a PR…never walked that much before in one session
***also missed the 5 min rest between; 40:47 total time.
R1 = 11:10 row/18:24
R2 = 10:58 row/16:58
44# KBS for lunges
4 H.S. Wall walks for each 10m HS Walk
Kids in town – family beach run 35 min
Good luck at regionals all Invictus athletes!!!
A. 14:42/14:48. Those HS walks got tough after all that rowing. Felt good though
Can anyone clarify for me the weight on the lunges…a 53# KB in each hand for the women?
Visited another gym and did their group wod. Then optional session later in morning.
A. 33:05
A. Didn’t time total. Row 11:15 and 11:30. Handstand walks more like handstand fall downs.
Optional:
A. 1:25, 1:21
B. All sets between :41-:45.
A. 36:25 with 44# KB. 1st round handstand walk could barley move my hands, 2nd and 3rd rounds unbroken, 4th round one break; lengths were more like 8 meters not 10.
Did the Competition Metcon today. A modified version of Regional event 3.
For time:
Run 1 Mile
50 Overhead Squats (135/95 lbs)
50 GHD Sit-Ups
150 Double-Unders
50 Sumo Deadlift High Pulls (135/95 lbs)
50 Box Jump-Overs (24″/18″)
29:40- In my garage by myself- Yuck!
Did Murph
A. 18:59, 19:26 Rx
I had a first in HS walks today- got 7 steps strung together! Ran (translation- shuffled) one mile with 20# weight vest
I admit it! I was looking for an excuse not to wod today. I have a four hour drive in front of me and wanted an early start, but I have a rower right here at home so I sucked it up and did it. 🙂 only have one 35# kb so I used that in a goblet hold for the lunges. The HS walks weren’t pretty, mostly 3-5 steps at a time outside on uneven ground. A) 18:19, 16:59 My body isn’t ready yet for optional work so that’s it for today except for a nice long hike in… Read more »
M&A Done
A: 2500m Rowing 10min HSW – 20 KBWL @2x32kg – HSW x2 laps