A) 2 Stict Press + 4 push press complex x5
rest 60 sec
B) TGU-TGU Demo
Use 15-25 lbs 6-8 x5 Rest 60 sec
C1) 2 Wall Climb-Wall Climb Demo
C2) 10 Hand Release push up-HR Push-up
C3) 30 sec bar hang X5
rest 1 min
D1 hollowbody rocks
D2 arch body rocks
60 sec/30 sec rest x5
Rowing Practice-Rowing Demo
Zone 1 for 20 Minutes
Running
Run 2 miles @ 7:50 pace
85, 85, 95, 95, 105
ReplyDeleteTgu- 45lb
Completed c1-c3
20 hollow rollsx4
Did the hero wod Arnie in 13:30
21 Tgu R arm
50 kbs
21 single arm ohs L arm
50 kbs
21 single arm ohs R arm
50 kbs
21 tgu L arm
ReplyDeleteTrained with my trainer:
1000m row
3sets:
Slide board side to side-1:30
Slide board mountain climbers-30sec
5 sets:
20 yd sled push forward&back-75lbs
5 sets:
Eccentric pull-ups-10x
5 sets:
Jump squats w/resistance-20x
5 sets:
Bench press- 70lbs-10x
3 sets:
over head press-30lbs-12x
500m row cool down
Did the running from the other day
ReplyDelete4x4min w 2 min rest
4x2min w 1 min rest
.54
.55
.57 slight downhill
.57 that was a rough one
.27 what goes down must come up(hill)
.23 wow
.25
.24 - ran up that gross mini bump to my house and was debating a) resting longer b) stopping or c) calling for a ride but then Bruno Mars "you're amazing" came on so I turned that shiZ up and ran the last rep. It was most def a sign to keep going *sidebar: I want to be a billionaire came on after that so hopefully THAT means something too
Good to be back after an 80 hour work week with 250 residential campers :D
Did my running ran two miles in 14:07
ReplyDeletedid all lifting, and some extra ab stuff
ReplyDeleteI liked the wall climbs..they are very new to me and i thought they were fun to try!
Then 4mile beach/dune run
Did wall climbs, push-ups, arch body, & hollow body's.
ReplyDeleteRunning: 14:12
Split: 7:13, 6:59
did the running, forgot to post
ReplyDeletetrained for two hours with Nike crossfit trainer
ran a mile and a half then did static stretches
Presses at 105
ReplyDeletewall walks and hand stand holds are still really hard for me.
running, finished in 15:40( ive had a cold all week so i think that why my time was so slow)
Completed the workout, but I didn't have time to complete the rowing before I had to go to work.
ReplyDeleteRunning: 15:20