Workout of the Day
A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Note times for each set, and add them for total working time.
B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds
Forgot to post yesterday. Did the runs in the rain.
A. RX and UB. 4:30 + 4:26 + 4:26 + 4:32 + 4:36 = 22:30 total time.
B. 2 rounds done.
A
Rx @ 5:24-5:15-5:08-5:25-5:15=26:28
Mis read WOD and did row instead of run. Forearms smoked !
Tinkered with my warm-up a bit: 10 minute row, :30 off/:30 on — 2350m, then did a tabata KB press + windmill
A. 5:23/5:30/5:48/5:54/5:53 Rx = 28:28 working time … great, tough WOD … just a grinder, forces you to be mentally tough for 40 minutes … it’s just you and the pavement and the sun alone for most of that time
B. Just did the Hawaiian squats and additional mobility today
A As Rx 4:01/3:59/4:23/4:12/4:28 (21:03)
B Done
A: 4:30/4:25/4:37/4:55/4:57 = 23:24 working time as rxd
B: Complete
A. 4:26/4:34/didn’t finish the rest.
Noticed I had stopped sweating during my 3rd set and figured since it was over 100F that I was probably dehydrated but figured I would finish the round. Ended up puking during the pull ups. I feel like an idiot sometimes for ignoring obvious warning signs.
A – 1st with 2:47 break slowest with a 2:14 break the others in between. All kettle bell swings unbroken set 1,3 and 4 unbroken .
Didn’t do part B as I have row hour so did 30 on 30 off for 30 minutes . Ave 157metres . So fairly sharpe .
A. 5:52, 6:02, 6:30, 7:00ish and no 5th round time to go to work, I need to start a little earlier
B. Complete
A. 5:45/5:55/6:22/6:40/6:54
Total Work Time: 31:36
Was nervous about the run so I kept it steady and made sure not to favor my left side. Felt alright, no left foot drag, but the last 800m was a little uncomfortable.
A. RX 6:22. 6:41. 6:48. 7:00. 6:54.
B. Done
A. 5:45/6:05/6:15/6:32/6:55 Rx – I had no grip left by the end of that!
Grip, what?