Tuesday, June 17, 2014

7:25pm

Warmup
250m row @ 10 damper/100% pull, low s/m
7 unbroken KB swings @ 55#
15 burpees
7 unbroken KB swings @ 55#
250m row @ 10 damper/100% pull, low s/m
2 rounds
5 squat grinders
5 inchworm to pushup
25 doubles

Mobility
Shoulders
Back

WOD
OPT Lactic Endurance Test

3 rounds @ "all-out" effort w/ 12 minutes rest between rounds
250m row
15 KB swings @ 55#
25 burpees
15 KB swings @ 55#
250m row

Result (by round):
1 - 5:53 (43row/all swings unbroken/1:02row)
2 - 6:20 (48row/all swings unbroken/1:01row)
3 - 6:14 (48row/all swings unbroken/1:02row)

This was actually really fun. I was dead after each round, however, I thoroughly enjoyed it. Main strategy going in: sprint the first 250, unbroken swings, just keep moving on the burpees, unbroken swings, BIG PULLS on the last 250. I feel like this strategy worked out in my favor. Though these numbers aren't impressive, I'm happy with the relative consistency and that every single swing was unbroken. I would've preferred to do this with a 62# KB like I was supposed to, however, I don't have access to one. That's going to change this week, hopefully. Damper was set on 9 for all 3 rounds. Even though I'm happy with the consistency and unbroken swings, I'm thoroughly disappointed with how long it took me to do the burpees. Each round of burpees was over 2:45. I went in with no expectations and I can honestly say that I gave 100% effort on each and every round...unfortunately that means I need to improve 200% if I want to make Regionals next year...I'm starting to question how realistic that goal actually is.

Post-WOD  Core work 
2 rounds
1 minute plank hold
25 rows