Lunchtime
Shoulder work
"Helton"
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
- time: 53:47 (rounds of 16:52, 18:08, and 18:47)
Evening
Swim (yds)
100 wu FR
150 turtleback flutterkicks
6 x 100 CSS w/90s rest
- times: 1:41 1:39 1:41 1:40 1:43 1:41
400 CSS w/fins @ moderate pace
- time: 6:30
100 cooldown
Notes
Shoulder work
"Helton"
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
- time: 53:47 (rounds of 16:52, 18:08, and 18:47)
Evening
Swim (yds)
100 wu FR
150 turtleback flutterkicks
6 x 100 CSS w/90s rest
- times: 1:41 1:39 1:41 1:40 1:43 1:41
400 CSS w/fins @ moderate pace
- time: 6:30
100 cooldown
Notes
- Body: Felt pretty good today, well rested.
- Workout: Helton was a long grueling WOD. The DBSCs were the most difficult component. The run was a place where I could actually catch my breath, even running sub-8 min mile paces. Good tough WOD, which is important to do now and again.
- Swim: Getting in the water felt good, although my times were pretty much crap.
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