Quick trip out to the garage before lunch.
Engine Builder – Interval
2 Rounds
- 7:00 Airdyne
- 1:00 Rest
Very similar to the 7-5-3-1 work yesterday. Wasn’t feeling 82-83 RPM today though and it ended up being around 80-81. Did 237-239 cals and exactly 2.81 miles both intervals.
Went to the 4pm class.
Warm-up
2 Rounds
- 200m Run
- 10 Air Squats
- 10 PVC Passes
- 10 Behind the Neck, Snatch Grip Sotts Press (PVC)
Accessory
4 Sets
- 12/12 Single Leg Hip Thrusts
- 25 Banded Pull Throughs (green)
- Dumbbell Curls – 21s (25#)
Did this instead of OHS because of my back. Still doing the A version of the 21s.
Conditioning
15:00 AMRAP
- 30 Double Unders
- 15 Wall Balls (20#, 10′)
- 30 Double Unders
- 15 Pull-Ups
Missed a DU or two in almost every round. Had to go slower than normal on the wall balls due to my back, which I could feel on the jumping and the wall balls. I did 3×5 on every round of pull-ups. Got through 5+30.
Accessory #2
5 Rounds
- 10 DB Lunges (35# DBs)
- 20 Sit-ups
Took about 6 minutes.
