Lunchtime
White, from SEALFit
Baseline: ROM Drills. Curtis P complex 75 – 105# (6 reps each weight)
- ROM. Curtis P 75#, 95#. Run 400m
Work Capacity: CrossFit Hero WOD “White” – 5 Rounds for time:
Strength: Work to 1RM Push Press
- Sub: 3 x 5 Press @ 115#
Stamina: 5 rounds, not timed: 3 x Push Press @ 80% 1RM, 8 x Turkish Get Up (40#, 4 ea side), 6 x sprint starts
- N/A
Durability: 3 mile run at moderate pace. 100 x 4-count flutter kicks. 100 x leg levers. Extended Hip Mobility drill
- N/A
Flag football game in the evening.
Notes
White, from SEALFit
Baseline: ROM Drills. Curtis P complex 75 – 105# (6 reps each weight)
- ROM. Curtis P 75#, 95#. Run 400m
Work Capacity: CrossFit Hero WOD “White” – 5 Rounds for time:
- 3 x Rope ascents -----> sub 12 towel pull ups
- 10 x Toes to bar
- 21 x Walking lunge steps with 45lb plate held overhead
- Run 400 meters -----> no run
Strength: Work to 1RM Push Press
- Sub: 3 x 5 Press @ 115#
Stamina: 5 rounds, not timed: 3 x Push Press @ 80% 1RM, 8 x Turkish Get Up (40#, 4 ea side), 6 x sprint starts
- N/A
Durability: 3 mile run at moderate pace. 100 x 4-count flutter kicks. 100 x leg levers. Extended Hip Mobility drill
- N/A
Flag football game in the evening.
Notes
- Body: Feel sore and achy all over. Bottoms of feet, abs, front delts, upper back, neck. Feel really hit. Sore right tibia.
- Workout: Feeling pretty beat up today. Did this one at a good clip. Felt too beat up to do Stamina/Durability, and did 3x5 shoulder press for strength instead.
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