7-26-THURS

THURSDAY_

Started this AM

Pushups 25+ decline situps 10+ weighted leg raises 12=5 rounds+ 3×30 sec L sitholds+ yoga stretches 5min

Strength-

Front squats      rest 1min then                    BB rows

Warm ups- bar 10, + 20 7,7          warm ups – 10, then bar + 25= 7,5

5reps w/ 95                                     5 w/ 95

3reps w/ 115                                  5 w/ 105

3w/ 115   (100% 5 rep max)        5 w/105

3w/ 125                                           5 w/110 (90% 5 rep max)

3w/ 125                                           3 w/ 115

3 w/ 125                                          3 w/120

WOD Deadlifts 135#x 5 reps (64% 5rep max)+ 10 walkinglunges each leg (20 total)

AMRAP 4 min x 3

Got 4 rounds+ 4 rounds + 4 ½ rounds=14min total (last round was 10 reps deads)= total 16 1/2 rounds

Then Circuit= 30 Burpees, 1min mountain climbers+ 15weighted decline sit-ups+ 8 assissted chins

Repeat 5 rounds ( all otherrounds were 20 burps)= 21min

Then Circuit= 10 box jump Burpees 24’+ squat position cablerows x10 reps+ dips 8 reps= 5 rounds+ 2×20 Burpees= 24min

Bike 25min+ 3×15 Burpees w 3x10leg raises

Bike 30 min

Burpees 15 + vup 50 x 6 rounds +10 Burpees& 1min flutter kicks.=18min

SWIM WOD

Swim 100 yards get out of pool do 50 pushups ( did 20+20+10 on first then the rest of pushups were 20, 15,15 or 20 10,10,10- hope it is normal not to get all in a row?
did swim+pushups+swim+pushups+swim+pushups+swim+pushups+
swim+pushups+swim= 23min
Still in pool=
I did 10x25yard dashes with 30sec  rest in between,
then 2×25 side stoke, 2×25 breast stroke, 2×25 back rescue stroke, 1×50 sprint=
Total yardage = WOD=600+ Stroke (500) =1100
Total time= 43min+
PM) burpees 15, vups 50 , 60 bike crunchx 4 rounds
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