Lunchtime
Blink, from SEALFIT
Baseline: ROM Drills. 30-20-10 Double Unders, Sit Ups
- ROM, 3 rds 10 double unders, 25 sit ups
Work Capacity: 7 Rounds:
- time: 13:23 (subbed 9 ring pull ups + 9 ring dips for 3 muscle ups)
Durability: 3 mile run @ moderate pace. 100x Flutter Kicks, 100x Leg Levers. Active Stretch or Yoga.
- No run. 100 flutter kicks and 100 leg levers, unbroken
Calf work
Evening
Swim (yds)
200 wu FR
200 turtleback flutterkicks
200 CSS
5 x 100 CSS w/90sec rest
- times: 1:39, 1:42, 1:39, 1:40, 1:39
700 CSS w/fins
- time: 11:12
100 cooldown
(1900 yds total)
4 x 32 push ups
Notes
- Body: Sore shoulders today. No tibia issues.
- Workout: Good traditional-style WOD today. Ring pull ups were the most challenging part and really worked my biceps.
- Swim: Went well, felt good in the water.
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