5/20/13

Worked out at golds in pinardville at 430pm. 

Been a while since I have blogged about my work outs but I haven't been slaking. 

Buy In:

500 meter row at a slow pace. Total time was 1:52. 

3 Rounds of Cindy warm up pace. 

Mobility 

Competition:
A. DL – 1RM

135x5, 225x5, 315x1, 365x1, 385x1, 390x1. New PR

B. Single leg Squats 4×5 (each leg) at 31X1

Did them as pistols. 

C.
AMRAP 7
Run 200m
10 OH WL (with barbell) 115/83

Did this WOD on treadmill set it to a 10 pace. Was able to get 3 full rounds plus a  200 meter run and 7 lunges. Last time work out was done I think it was only 3 rounds done. 

Rest 4

AMRAP 5
10 KB Swings (70/53)
10 Burpees

Used a 70# DB  completed 4 rounds total and 1 swing. 

Felt really good after workout. I know this is a repeat workout. But I had to workout. The gym is taking the week off so I figured I'd go back to a high volume week and repeat.