20 min AMRAP:
- 15 Up-Downs
- 30 Double Unders
- 1:00 Wall-Sit
- 30 Double Unders
- 15 Kettlebell Swings (53/35)|(35/26)
- 1:00 Plank
Still feeling a bit sick so I took this one nice and steady. 4+45 Rx.
20 min AMRAP:
Still feeling a bit sick so I took this one nice and steady. 4+45 Rx.
Had a meeting with Spence, Zach, and Karly at 9AM so I dropped into the 8AM. Feeling pretty recovered today after the day off on Sunday and the lighter workout yesterday.
24 min EMOM:
I initially started with an L-Sit hold on parallettes in place of the plank hold, but my abs were still pretty sore from the GHDs so I switched to plank hold. Everything else was really pretty manageable.
Calves are still a little stiff from the Ragnar Relay this past weekend, but overall, it was good to be back in the gym.
Strength
Push Press – 5×3
I worked up to 165# for a triple and felt pretty solid.
Metcon
3 rounds for reps:
The plank hold counted as 60 reps (one for each second). I totaled 109, 107, and 106. Each round, I hit 35 calories on the row, 60 seconds on the plank (push-up position), and remaining reps on the push press at 115#.
Headed into open gym around 10AM. Somehow, Kyle and Beks convinced me to do this terrible workout.
0:00-8:00
75 Wall Balls
1:00 Plank
25 Russian KB Swings (72#)
8:00-16:00
50 Wall Balls
1:00 Plank
50 Russian KB Swings
16:00-24:00
25 Wall Balls
1:00 Plank
25 Russian KB Swings
I started off the first set of wall balls with 25, thinking I would do 3×25. I ended up breaking them up a bit more. I had 2:30 rest or so heading into the second set, but the KB Swings really started to catch up to me! My grip was crushed. I had maybe 1:00 rest going into the last set. I finished the last set with maybe :50 remaining on the clock, but I paced it quite a bit knowing that I would make the cutoff.
Strength
Weighted Pull-ups (Parallel Grip) – 5×3 @ 40#
WOD
For Time:
1000m Row, then:
4 rounds:
15 Burpees
15 Kettlebell Swings (55/35)
25 Air Squats
0:45 Plank
Jeremey: 3:46 row, 20:00 overall
Charlotte: 22:36
Warm-up
3 rounds
20 DUs
10 Bodyweight Squats
10 TRX Rows
10 Lunges with Reach
Strength
Deadlift ME – Work up to 1 rep max
Jeremey (Previously 2 reps at 315) – 345
WOD
45-30-15 reps (or seconds) for time of:
GHD sit-ups
Hip extensions
L-sit hold (seconds) (Scaled to knees up)
Plank hold (seconds)
Time: 15:40