Last night was fun! I know that I usually just write about the workout, but since we did so much during out warm up, I’ll include that too!
Warm Up
- Death By Double Unders: 10 – 20 – 30 – 40 – 50 – 65 unbroken (5 fails) – I got to the 30’s and got somewhere around 33. Couldn’t get 40s. Oh well.
- 30 pull ups – I practiced my butterfly kips here and they are certainly coming along. I can get about 5 consistently now.
- 30 ring push ups
- 15 burpee box jumps – These just suck. That’s all.
- Stretching
Strength
Back Squat: 5 – 5 – 5 – 5 – 5 @ 75% of your 1RM. In my case, my 1RM is 345#, so 75% of that is 258#.
After a warm up set with 155#, I moved on and up:
- 195#
- 225#
- 245#
- 265#
- 275#
WOD
2x
- 500m Row
- 25 GHD sit ups
- 25 GHD back extensions
I did this one in 8:03. The second I finished my first 500m, unhooked my feet from the C2, and stumbled over to the GHD, I immediately regretted my decision to use the GHD. When the WOD was over though, I was happy that I did b/c I think that doing it on the floor would have been too easy.