Coach: Mike
Warm-up:
5 min. Cardio
Wall Hurdles
20 Pull-ups
30 Sit-ups
Full Squat Box Jumps (10)
Lunge with Twist
Quad Leg Series
20 max. height Wall Balls
Training:
Front Squats
10-8-6
(LW - 65, 75, 85)
Back Squats
6-4-2
(LW -95, 105, 115, CW's 80% 1 RM - 135)
WOD:
'Purgatory'
Obstacle Course (Teams of 3, but we did it with just ourselves)
.2 Airdyne
4 Chest to Bar Pull-ups (we did jumping pull-ups)
8 Rainbow Bar Toss
24 Hurdle Hops
10 min. AMRAP
We did 7 rounds
Comments:
This was a good workout. I liked the combination of lifting and cardio. We didn't want to team up with anyone else, as we would just slow them down and frustrate them. I struggle with the Rainbow Wall Balls, but Ii did better this time. I used a lower bar overhead, and I could do it. One funny thing: the ball hit my chin on its way down once, and now I have a good-sized carpet burn patch on my chin. It looks terrible! Craig says it looks like an STD! Can't wait to go out into the public today. Lovely!!
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