Wednesday, June 25, 2014

4:15 pm

 30 minute Z1 session

3 rounds
5 minute row
5 minute spin

I know this wasn't programmed today, however, I knew I was going to be limited tonight in regards to getting in a good warmup tonight so I did this at home to get a good sweat going. I followed this up with about 40 minutes of LAX ball work.

6:20 pm

A
10 minute AMRAP @ 85% holding sustainable pace
250m row
10 wallball @ 20#/10'
10 Renegade row @ 40#

Result: 4 + 260

Biggest limiting factor here was transition from renegade rows to rower. I didn't have someone to set up the rower for me so it was a little slower than it would've been with someone there. I had to use 40# dumbbells because we don't have 30s at the gym apparently...what gym doesn't have 30s? Felt pretty good after this. No redline, however, I did feel it. All the rows were ~1:44 pace. Walballs were unbroken, as were the renegade rows.

- 5 minute rest -

B
10 minute AMRAP @ 85% holding sustainable pace
20 double unders
10 Russian KB swings @ 55#
10 box jumps w/ step down @ 24"

Result: 6 rounds even

Goal was to be unbroken on doubles and swings, chip away at box jumps, and hold  ~1:40 pace per round. First round was a little ambitious (1:12) and I fell off a little from there. The box jumps were tough. They took the longest and were the hardest part. Most of the double unders were close to unbroken. The rope would clip my left heel around 15 every freaking round. I'm not sure why or what I was doing that caused it to happen. Swings were unbroken (those are never really an issue...*knock on wood*...).

Overall, felt okay today. I choose to do the main WOD in the evening because the baby didn't fall asleep until around 1:00am. Therefore, I didn't sleep all too well. I woke up around 10:30am. Thanks for today. It was fun.