Thursday, September 27, 2012
Thursday Workout
SHE
The assignment today was 3 15 min AMRAPS with 5mins rest in between (all light/bodyweight stuff and low reps). I had to make my workout fit today's class at the gym so here's what I did:
Showed up early, did my usual warmup
10min AMRAP (@ about 80% since it was a modification to the class warmup)
250m Row
5 GHD Situps
10 Back Extensions
10 Lunges
(1Min Rest - went outside and did bodyweight stuff while everyone else bench pressed)
10min AMRAP (@ 90%)
Run 200m
5 Tuck Jumps
5Burpees
5 Air Squats
(10min rest - waiting for class to start the WOD. I wish I had judged better and done 5 more mins on the second part)
15min AMRAP @ 90%
250m Row
5 Butterfly Pullups
20 sec HS hold OFF the wall <-- HS holds coming up in Integrity's Revenger competition
I got:
4rnds
5rnds +run
5rnds +row+pullups
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I like the creativity. You're getting the knack for figuring out the dose response. Maybe one day you wont need old Cookie anymore :)
ReplyDeleteThanks! I think I actually am starting to 'get it' :)
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