Well now i know i can make it from my bed to the gym in 20 minutes.
Arrived at 5:31
No warm up.
Strength work was 4 sets of back squats 9-9-7-5 vs dumbbell rows 10-10-10-10 each side
Did 185#-205#-225#-245# for the squats, that last set of 5 was rough, and 50#-50#-70#-70# for the rows, the last set at 70# was only 8 reps. Ran out off lats.
Then we had 3 sets of 8 one leg step ups vs strict pull ups. Sandbagged it. We were running or if time, only did one set of pull ups and 2 of the step ups. Meh.
WOD was a chipper.
- 50 cal row
- 35 wall balls
- 20 hang power cleans
- 10 bar muscle ups
I scaled the crap out of that thing.
First there weren't enough rowers, so i volunteered to use the assault bike. FML.
Heart was racing.
When I got to the wall balls, I promptly put the 20# ball away and got a 14# ball.
Used 95# on the bar, women's Rx. Did 5, 7, 8 reps
And finally having used up all bar muscle ups for the week yesterday, i did bar dips, 10 took me like 7 seconds.
Finished in 9:29.
No comments:
Post a Comment