Stayed with the night class routine I’ve been doing this week.
Warm-up
5 Rounds
- 1:00 Bottom Squat Hold
- 1:00 Jumping Jacks
Not too bad, but coming up out of the squat hold after a minute is a little rough. Quads and knees felt a bit locked up each time.
WOD
20:00 AMRAP
- 5 Suit Case Deadlifts (each side)
- 10 Burpee Broad jumps
- 15 Box Jumps
I used an 88# KB for the suit case deadlifts. Not a big fan of those because it’s hard to keep a good position. Burpee broad jumps and box jumps were fine. I used a 24 inch box as usual. I think I got 6 full rounds. It may have been 7, but I’m leaning towards 6. Matt our trainer kept track and I forgot to look at the board after the workout. In addition to the complete rounds I finished the 5 suit case deadlifts on each side and 8 of the broad jump burpees.
Finisher
Jingle Jangles
These are short sprints. Starting off with 3 lengths in the first minute and then rest for the remaining time. Jump up by 3 sprint lengths every minute until you fail to complete the number of sprints. So each minute you are doing more running and getting less recovery. I got through 21, but thought I was one short one of the girls was a bit ahead of me and went another length, so I didn’t get to go up to 24, which started almost immediately.
I am not wearing my Inov-8 Bare-XF 210’s anymore until after the move to the new location. We did the entire workout outside on the pavement and it was brutal on my feet with all of the pounding. The broad jumps were especially bad so I had to shorten them up. Doing the sprints on the pavement with these shoes was no walk in the park either.
Nick Momrik's Fitness Logs 