5 incremental rounds for time:
50 DU's
10 reps - NPUBBJ - 14"
Row 400 m
NOTES: incremental means eacah round SHOULD be higher effort and faster - time it!
(NPUBBJ = no push up burpee box jump; fromt standing, drop into FLR while kicking legs back, kick legs in, jump at top onto box and off, back down into FLR, repeat - no pauses required)
I subbed 15 cals on the airdyne for the 400m rows. They were taking approx 1:30ish to finish which is about what I was doing on the 400m rows a few days ago. I did not time the rounds or go for incremental efforts. I missed that part of the instructions, but also today was not a good day for me to go for this. My legs felt smoked from yesterday's lifting and the o-lift class I did this morning and I knew it was going to get worse per round, so I just treated this as a nice 20min workout and did my best to hold a steady pace.
Total time: 19:24
Another note: In the future if I decide to go to o-lifting class, I don't think doing heavy lifting the day before for a Saturday WOD is a good idea. Today I matched m snatch PR of 118 but after a few squat snatches, my legs were done. I barely managed to clean 153 after that and then couldn't jerk it. Will have to find a different method for switching things up for that.
I agree with everything you posted here.
ReplyDeleteMy only note is this - stop screwing up and not reading the prescription. You're missing stuff that matters too often. You're no rookie. Pay attention to detail. Measure twice, cut once and all that.
You're right. I was pretty annoyed with myself for missing that.
ReplyDelete