Lunchtime
From SEALFit
Baseline: ROM Drills. 30 – 20 – 10 Air Squats, 4 Count Mountain Climbers
- Rx'd
Work Capacity: SCALED: 3 rounds for time:
Durability: Sprints 10 x 100M (:15 interval). 50 x GHD sit-ups, 50 x GHD back extension. Yoga or Active Stretch
- No run. GHDSU & Ext.
Notes
From SEALFit
Baseline: ROM Drills. 30 – 20 – 10 Air Squats, 4 Count Mountain Climbers
- Rx'd
Work Capacity: SCALED: 3 rounds for time:
- Run 400M
- 20 x KB swing (70# / 55#)
- 20 x Dumb Bell Squat Clean (40# / 25#)
Durability: Sprints 10 x 100M (:15 interval). 50 x GHD sit-ups, 50 x GHD back extension. Yoga or Active Stretch
- No run. GHDSU & Ext.
Notes
- Body: Sore lats and upper back, hams, quads, biceps and abs.
- Workout: Decently tough WOD. DB squat cleans are always a difficult movement for me, something I try to go harder on so that I can improve. Runs went pretty decently, although at a slow 10:00/mile pace.
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