8/23

THURSDAY

 

bike gym-15-20min

Warm up as Rx (10BLG squats, 15 burpees, 15 decline situps, 1min squat hold) x 3 rounds

 Strength

Deadlifts            ( inbetween each set of deads)

3×3 w 210          8×6 asstd chins+ 8×15 decline situps

5×5 w 195

“seems I lost lower back strength -these were MAX efforts

Total time- about 45min

WOD-

4X AMRAP in 4min 1min rest

10 burpees( could not do the 5 burp pullups)

10 30# DBs deadlifts (did a curl of bells up into hammer curl rack position each rep

15 pushups

got 2rounds each 4min, then last was 30burps

9 rounds total

22min total

Bike 30min + 30 burps + 1min mountain climbers +10pushups

ate lunch

Bike home 30min

then

EMOM 10x 100+ yard sprints= 10min+

20 burpees + 1min mountain climbers+ 10 pushups

back bend 1min

20 burpees + 1min mountain climbers+ 10 pushups

then 3×20 burpees 3x1min mountain climbers+3×10 pushups=22min

10 rounds

burpees (20, then last 4 sets 15)

invert row 10

vups 50 (last five with 1min med ball twist at end)

+ 30 burpees at end

total time-45min

back bends 3×12

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