02/01 WODs

Anaerobic Endurance Strength & Conditioning WOD:

5 rounds for time, rest 120sec between each of the sets

10 GHD Sit Ups
15 GHD Glute Ham Raises
20 M25lb/W20lb DBall slams (Dball is raised over head and slammed down to the ground in a full squat)

First attempt at GHR's - holy cow, those are not easy. Went to about 2 o'clock but no way could go much beyond that (okay, maybe 2:30 on a few but more out of accident than anything). So definitely need to strengthen the hammies.

Only have a 20# ball. Forgot about the 2 minute break between sets - oops, did it straight through.

14:23 (2:36 - 2:57 - 3:06 - 2:58 - 2:46)

Later did the 1 minute ladder on a bike:

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Oh this was fun. Again, still trying to get the cycling muscles out of deep freeze and strong again. Spun 53x19 for all the intervals.

Legs need a break tomorrow that's fo' sho'.