Strength --
Overhead Squat
3-3-3-2-2
85-85-95-95-95
Need to work on these.
Metcon ---
For time:
400m Run
Then 3 Rounds Of:
10 DB Thrusters (25 lbs, Rx was 30lbs)
90 single-unders (Rx was 30 DUs)
10 Burpees
Then: 400m Run
Time: 11:40
Solid metcon. Got the heart pumpin.
Strength --
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3-3-3-2-2
115-135-145-155-165F
500m row (it's raining-figured 2:05 pace would be comparable to running 400m fresh)
Then 3 Rounds Of:
10 DB thrusters 30#
30 Double unders
10 Burpees
Then: 400m Run (guys doing a CF warmup were using the rower when I finished my triplet so I ran outside - felt like I was wearing a 20lb vest w/ the rain)
Time: ~12:11
Forgot to start the clock until I started the first set of burpees. Figured it took me 2:05 for the row + 1 min max for 10 thrusters and 30 double unders unbroken. Added 3:05 to my 9:06 time at the end of my run. Took me a little under 3 mins to run the 400m - need to run more.
CF Washington Navy Yard WOD today was 100 burpee pullups for time. No chance I was doing this after being sore as shit yesterday from 100 burpees on Weds. Got a lacrosse ball yesterday and did some serious rolling which helped a lot. Warmed up with 10 burpee pullups today and checked out with 10. Shits hard.
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