4/27/13

Worked out at golds gym in pinardville at 3:30pm.

Buy In:
800m Run @ Z1
10 Back Ext
10 GHD Sit-ups
10 Strict Pull-ups
10 Push-ups
15 Air Squat
20 Walking lunges (stretch each lunge)
Mobility


A1. Push Press Cluster 1.1 x 3
Did a warm up of 135 for 2x5
Then my cluster at 225.

B. WOD
3 rds
400m Run
12 PP (135/93)
16 Lunges (^same weight)

What a burn that was. Has to run my 400 on the treadmill set it to 10.0 and ran. Push press and lunges were done at 135. Felt spent the last few lunges. Did the lunges as a back squat rack. Felt mid line a little unstable. Need to work on that. Total time was 9:15. Was shooting for sub 9 but I was happy.

Rest 10

C. AMRAP 7
25 Double Unders
10 Burpee Touches

First round I did my DU. Still have a hard time with them def need to practice them more. Especially if I want to be a real competitor. After first round I switched to single unders for 100 an my 10 burpees. I wanted to keep my pace up and not being able to string my DU I wanted to do singles. I was able to complete 5 rounds of jump rope and 1 burpee.