Whats your excuse???
warm up
450m run
then...
5 jumping squats
4 spidermans
3x
“Spider Zombie”
800m run
then...
then...
21-15-9
Wall Balls (20, 14)
Kettlebell Swings (70, 53)
then...
then...
800 Meter Run
for time
WOD courtesy of CFNE
POST TIME TO COMMENTS
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Strength
Back Squats
3 sets x 8 reps @ 65%
1 set x 5 reps @ 70%
2 sets x 2 reps @ 75%
1 set x 1 rep @ 80%
% will be 10% less than 1RM used for 10 x 3
Endurance
1) 200m run
2 minutes rest
4x
Row
2) 200m row
2 minutes rest
6x
Airdyne
5 minutes for max calories
3 minutes rest
2x
Swim
800m swim
I only did extra credit today b/c it's supposed to be a rest day.
ReplyDeleteI can only work in increments of 5Kg (11#) so I had to change up the numbers a bit.
Back Squat:
2x8 50Kg (silly-easy, I went up last set of 8)
1x8 55Kg
1x5 60Kg
2x2 65Kg
1x1 70Kg
It felt pretty easy so I'm hoping that means I'm crazy strong. haha We'll see.
Terry- BS top169#, row 200m x6...best time 1:31/500
ReplyDelete