Slow Down the Wall Balls

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.