400m run
Foam roll/stretch
Shoulder MWOD
10 OH Squats (3s hold)
There is weight being used in this picture and I did not use weight for my routine.
15 shoulder pass thrus
Skill:
A1. Ring work (work position): 5x30s, 10s rest (Performed with 1 inch band)
A2. Hollow (holds/rocks): 5x20s (or 30 rocks), 60s rest
WOD: 4 rounds for time (15 minute time limit)
200m sprint
15 deadlifts (35lb kettle ball)
15 burpees
**I completed 3 sets and was able to run the 200m sprint to start the 4th set**
This was definitely an INSANE workout...it beat the crap out of me. I have not been feeling too good health wise but I went in and gave it my best. I will more than likely need to "roll out" my soreness in lots of spots come Thursday. :)
**********************************************************************
I went running after work at Holford...ran a little over two miles in 25 minutes, give or take.
No comments:
Post a Comment