Mon., Feb. 4, 2013

Coach: Kevin

Warm-up:

2 min. Cardio at 50% (rowed)
10 Air Squats
10 Push-ups

2 min. Cardio at 75% (ran)
15 Russian Dead Lifts (straight legs)
15 Push-ups

2 min. Cardio at 95%  (bike)
20 Overhead Squats with PVC

WOD:

7 min. AMRAP -I did 4 2/3 rounds
     7 Front Squats (bar)
     7 KB Swings (pink)
     7 Ball Slams

3 min. rest

5 min. AMRAP - I did 3 1/3 rounds
     5 Snatch (body bar x 3 rds., bar x 1 rd.)
     5 Wall Balls
     5 Pull-ups (I did Jumping Pull-ups)

3 min. rest

3 min. AMRAP - I did 3 1/3 rds.
     3 Deadlifts (95 #)
     3 Box Jumps
      3 Hurdle Hop Burpees

Comments:

I was tired this morning because of staying awake for the end of the Super Bowl last night, but I am very glad I went. It was the first time I went without Craig, so I am proud of myself for that! I have come a long way in a month or so! Snatches are difficult for me, but I was glad to have done one round with the actual bar (as opposed to the PVC). 95# DL's were also tough,  but at least I did them for 4 rds. I want to try more weight on my Front Squats next time (more than just the bar).