I’m pretty sore from the long run yesterday, most of which is in my calves. I attended the 7pm class today. It was a hot and humid night. I thought I might stick around and do some strength work after class, but decided against it after sweating so much.
Warm-up
3 rounds
- 1m Box Jumps (Big Tire)
- 1m Star Jumps
- 1m Hang Cleans (85#)
- 1m Russian KBS (62#)
- 1m Mountain Climbers
- 1m Rest
If you did the Hope workout or have done Fight Gone Bad, this format should be familiar. I really enjoyed the hang cleans, but it was tougher than I expected to keep going for the entire minute with what was a relatively light weight. I didn’t count reps since this was only a warm-up.
WOD
10 rounds
- 15 HR Push-ups
- 100m Run (sprint)
- 90s Rest
For the 100m sprints we ran 50m down and then back. I finished in 19:12. I tried to jump out of the gates too quickly and as a result, tweaked my left calf. It was pretty tight for the 2nd and 3rd sprints, but then it loosened up. I was able to do all of the push-ups unbroken, but as the rounds went on the 10th through 15th reps got slower and slower.
Finisher
150 Air Squats with 5 burpees after every 25 squats (except the last 25). I didn’t check the clock when I started, so no idea how long this took.
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