Again, this will be short. I haven’t been sleeping well, have some stuff to do, and need to get these down for future searching.
20 minute AMRAP (“Yak”)
- 15 back squats @ 95#
- 8 step ups (4 each leg) with 95# barbell
- 10 burpees
I got 5 rounds plus 4 step ups. The step ups with a 95# bar on my back were somewhat scary and really just sucked the life and motivation out of me.
5x 500m Time Trial – Each time must be within 10s of the last run. If not, penalty is a 1 minute hand stand hold.
Times were: 1:50, 1:48.6, 1:51.3, 1:52.8, 1:50.9
I think I gamed this one a little too much out of fear of getting a penalty, like I am 5 and getting a demerit. Instead, I focused on keeping a consistent pace on the rower, which, by my times, looks like I accomplished.
- 400m run
- 50 double unders
- 25 sumo deadlift high pulls
The last run may have been a power walk. My mental goal for this one was to do it in under 20 minutes. It was starting to look bleak after minute 16, but somehow, I got it done. My double unders are coming along quite a bit. Now, it’s just a question of having the lungs to keep going. Most of the times I stopped it was because I couldn’t breathe anymore. I was just gassed. The SDHPs were really tough. I had to constantly remember to pop the hips.