My shoulders are feeling something today. Not sure if it’s from so many snatches and/or bar muscle-ups on Wednesday or the double overhead holds yesterday. Went to the 4pm class.
🎶 Lunges in the warm-up 🎶
🎶 Lunges in the strength work 🎶
🎶 Lunges at metcon time 🎶
🎶 With lunges on a Friday, you can lunge all the time 🎶
Sing it to the tune of the Bagel Bites commercial!
Warm-up
7:00 AMRAP
- 50′ Front Rack KB Carry (35# KBs)
- 8 Up-Downs
- 10 Plyo Lunges
Wasted some time putting pants away and another time putting my sweatshirt away. Still made it through 4 rounds plus the carry.
Strength
3 Sets
- 50′ Front Rack KB Lunges (53# KBs)
- 1:00 Rest
Conditioning
3 Rounds
- 500m Row
- 30 Walking Lunges
- 20 Burpees
- 10 cal Assault Bike
- 1:00 Rest
I averaged around a 1:49 pace on the rower and took right off on my lunges. Felt good on the burpees and tried to push on the bike a little. My rounds were 4:33, 4:34, and 4:35. Good one to just go and don’t stop.
Gymnastics
E90S
- 3×5 Toes to Bars
As I’ve been doing with the gymnastics volume lately my plan was to go until I had to break. I made 3 rounds taking 35-40 seconds to get through and then had to do 5-5-3-1-1 in the 4th round. Sixty T2B in just over 5 minutes ain’t too bad.
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