Feeling a little sore from yesterday, mostly in my upper chest and shoulder area. Abs are pretty sore from the 150 sit-ups too. Went it at 11am today.
Warm-up
2 Rounds
- 25 Air Squats
- 25 HR Push-ups
- 25 Russian KBS (49# KB)
- 25 Lunges
- 25 Star Jumps
- 25 Zombie Kicks
- 25 Jumping Jacks
- 25 High Knees
- 25 Butt Kicks
- 25 Mountain Climbers
Nothing like 500 reps to get you warmed up! Finished in under 13:00
WOD
It was a 3 part partner WOD, with each part having a 6:00 time cap. Each partner does the pacing element once and then you switch. Rest the remainder of the six minutes. I worked with Kevin.
- Pace: 500m Row
- MAX Wall Balls (20# MB, 10′ target
Stupid screen on the rower turned off right before we started, so I did a bunch of extra distance. We got 105 reps, with Kevin getting 54 and me 51. I did mine in sets of 25 and 26. Kevin whooped my ass on the rower as usual. I think I kept around a 2:00/500m pace.
- Pace: 600m Run
- MAX Clean & Jerks (115#)
I got 28 in around 2:50 and then Kevin got 18 more for a total of 46.
- Pace: 0.75 mile Air Dyne
- MAX Sit-ups
I started us off with 68 sit-ups for a total of 130. Not sure I needed a bunch more sit-ups after 150 yesterday and already having a sore core.
Good workout!
Nick Momrik's Fitness Logs 