Wednesday, October 8, 2014

9:00am

3 sets

A1: Primal Crawl - 60m (15m forward / 15 backward x 2) / rest 30s

A2: Side Plank - Accumulate 30s per side / rest 30s

A3: Wall Facing HS Hold - 1 + 30s (in hollow position) / rest 30s

A4: Barbell Rollouts (#95 on bar) x 8-10 / rest 30s

A5: Hollow Body Rocks - Accumulate 1 min / rest 30s

A6: Arched Body Rocks (superman position) - Accumulate 30s / rest 3 min

5:30pm

MAP 5's

 A. 5 min AMRAP @ 85% - 200m Run, 10 UB Wallball (with slamball)

Result: 3 + 100m

Went out pretty hard. The run hurt the most.

 

3 min row @ 65-70% (sub threshold aerobic)

B. 5 min AMRAP @ 85% - 7 Box Jumps (24”), 7 Burpee

Result: 4 + 4

1st and 3rd rounds were rebound.

 

3 min jog @ 65-70% 

C. 5 min AMRAP @ 85% - 150m Row, Hang Power Snatch x 7 (#95)

Result: 3 + 150m row

Snatches were unbroken. Transition from snatches to rower was slow. I had to reset the system each time.

 

3 min double under - UB sets of 10 / rest 10

D. 5 min AMRAP @ 85% - 100m Run, 10 Russian Swings @ 2 pood

Result: 3 even

I hit a wall here. A giant brick, with concrete in the middle, wall.

 

3 min row @ 65-70%

E. 5 min AMRAP @ 85% - 7 Wallball (with slamball), 7 slamball

Result: 4 even

This should have been higher. My back was super tight on the wallballs and coming up on the slamballs. I was hoping for 7 rounds.