Coach is out of town tomorrow so we had a special edition Thursday workout this evening. It was good...as in it SUCKED....here is what we did...or I did as we had some choices towards the end:
Stretch and Mobility
*just for me....everyone else did 2 laps around the block while I did...
3 min max calories on...
I got 53 calories in 3 mins.
Every 1:15 alternating
Weighted walking lunges w a kettlebell in the front rack position @ 70lbs
3 rounds of the above
* I only completed the 1st one...it was too hard. I would get 5 lunges in the 1:15...It was way heavy. It was very heavy. I was unable to complete the workout as rxed.
rest for 3-5 minutes
Choice of WOD for remaining time...
Repeat the above or...
Run 1 lap + 20 x burpees
I did not have a choice, I had to repeat the workout...
Weighted Walking Lunges @ 53lbs *I got to lower the weight...it was hard. It was a little easier I was able to finish the lunges but never got to the overhead presses.
10 x 3 for a total of 30
The rest of the class got to practice rope climbs. Some of my classmates actually climbed it to the top! Definitely people were practicing the technique. I skipped it...I had to do my pull ups.
Extra credit - I practiced Deck Squats.
I was able to get a couple without using my hands. It was not pretty and I did lose my balance BUT I did do a few. What was funny is Coach knew immediately what I was doing. He saw the same video I saw which was the reason why I was practicing. I guess it was that obvious! I thought that was pretty funny...but I am inspired to keep practicing and trying to get these correct. The fact I was able to stand was a nice win for me.
Here is demo:
Guess what my workout is tomorrow? YUP...heavy walking lunges and pull ups....starting to see a pattern here? Yeah...it sucks.