A.
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders
B.
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds
A.
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders
B.
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds
A. Bryan – 53# kb, Rx.
B. Bryan – Rx.
A. Done with 70# KB and 25 meter shuttle runs for the 400 m runs. Each round took between 3:25 and 3:30. Everything U/B.
B. Done, but could not do a good Hawaiian Squat so accumulated 4 minutes on each leg in different stretches.
A. 5 rds, 55# KB
All between 2:23-2:35
Work got crazy today, had to cut wod short 🙁 so…I did 5rft in 18:23 with a 50# kb
B: incorporated into my classes mobility/warmup 😉
And…cranked off 20 unbroken butterfly pullups! (Most before was 10-12 and not beautiful) I just jumped on the bar to stretch and wanted to pop off a few pullups and it all clicked tonight I guess 🙂
Did the WOD from the other day, every 90 seconds for 15 minutes, 5 hang power cleans (95 for 7 rounds, 115 for the last 3 rounds) and 15 hand release push ups
A. 62.5lb KB, skipped the dubs, had 2+ minutes of rest between rounds.
B. Rx
C. Later in the day did the hero workout “Ned” 7 rounds for time of 11 back squats (body weight on the bar (185)) 1000 meter row – 39:20 Rx
A. Didn’t write down times but somewhere between 2:30-3:10 a round.
70# KB
B. Done
A) 2:50, 2:37, 2:37, 2:43, 2:41, 2:44. Only had 55# KB so did 25 swings. Run on treadmill unfortunately
B) Done. Hawaiian wasn’t working for me so subbed pigeon stretch
A) RX, 53# KB
3:22/3:12/3:08/3:18/3:15/3:32 (last round – untied shoes and dubs don’t mesh well)
B) RX complete
A: time left: 1:46, 1:03, :53, :32, :32
Track work today
400/2×200/4×400/800/4×200
2 min rest between runs. Focus was on pacing for the middle 400’s and 800 for a mile time trial next week.
Nice work – what’s your mile goal?
Sub 6min this time. This was only my second day on the track since last fall, so 6:10-15 is more likely. Hopefully can get it down to 5:45-50 by August.
A. As Rx w/ 2p KB
2:37 / 2:28 / 2:27 / 2:26 / 2:36 / 2:33 (7 trips total)
B. Completed as Rx
Chris what do you mean by “7 trips total?” Curious. 🙂
Tripped on the double-unders 7 times – most rounds unbroken.
I figured. I apparently wasn’t the only one. Haha…:) Though I broke almost all so nice job on the unbroken.