Back Squats, 60% 2 reps on the minute every min for 10min. Drive out of the bottom as quickly as possible.
Rest 5min
4 Rounds for Time
10 Glute Ham Raises, Body weight only!
15 D-Ball slams, 20-25lbs
20 Unbroken Double Unders
Squatted 162 in the first part of the workout. This was a good one. GHR's are evil. I was only able to do rounds 2-4 in the negative only. Weak hammies. Hope to strengthen these more to see squat/deads go up big time. And forget the unbroken double-unders. I did manage 2 of the 4 sets unbroken. 20# slam ball.
2:29 - 2:49 - 3:34 - 2:25 (fiddled too much with the GHD and lost probably 30 seconds). Total time 11:17
Interval running tonight... Oh joy...
5+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
2x5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.
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About Me
- ginmtb
- "It's not who you are underneath, but your actions that define you."
Hopefully this blog will keep me and my friends motivated and will inspire others to get fit. Would love to have other workout partners but my crazy a$$ schedule (working out super late at night) doesn't really work for most if not all people.
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