Session 1:
Row x 4 rounds: 250m Row, Rest 1 minute, 250m Row, Rest 45 seconds, 250m Row, Rest 30 seconds, 250m Row, Rest 15 seconds. Your goal pace is a 1:52.
Session 2:
Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%
Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%
^Squats felt heavy today.
10 minute AMRAP: 15 Wall Balls (16lb 10.5'), 15 KB Swings 70/53
^ This was hard, just had to keep moving. Everything UB, felt my posterior chain and lungs.
Reverse Hyper: 3 x 20. Rest 90 seconds.
Session 3:
20 minute EMOTM: Odd, 4-5 Muscle-ups, Even/10 Handstand Push-ups, 3/side Pistol Squats/10 Toes-to-bar
5 minute AMRAP: 15 Power Cleans 135/95, 15 Power Cleans 185/123, 15 Power Cleans 225/155, 15 Power Cleans 275/185
^Prior to this WOD, there was a lot of pulling programmed for me. #93 felt heavy from the start, I knew this wasn't a good sign. This was my third WOD of the day, I was smoked. I told myself to do the best I could. This is my motto lately, it seems to be working well for me. My main focus right now is rowing, so I know other areas of my training are going to be a little rough. I just have to remind myself of the main goal :-)
Single Leg KB Deadlifts: 3 x 12. Rest 90 seconds.
GHD Sit-ups: Tabatta
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