Saturday, May 10, 2014

05102014 Saturday Beatdown

Ugh...SORE...and TIRED.

But I did it.

Warm up PRE WOD
I jumped on the Concept2.
1000K
then I raised the front of the erg to work the hamstrings.
1000K front raised about 2'-3'

WARM UP
400m Run
Tabata Dodge Ball
10 secs - cycle through Push Ups, Sit Ups, Squats, Jumping Jacks
20 secs - dodgeball

My team lost overall and we had to do 20 burpees afterwards...sucked.

SKILL
Tabata Kettle Bell Swings
44#
20 sec on 10 sec off - 8 rounds
I think I did 77. I lost track...I really did not even count.

WOD
3 rounds:
20 thrusters @ L2=65#
rest 30 secs in between

then rest 2 mins

10-9-8-7-6-5-4-3-2-1
Burpees
+
10 wall balls @ 16#
in between each set

23:19
there was a 25 min time cap

I had to go really light on my thrusters....and I still did them crappy. It was bad. I tell the coach...it is pretty much an ugly push press. I swear I need to just do the bar to have anything near a real thruster.

One more day...tomorrow is open box...Plan on going in and more squats and maybe deadlift or overhead.  Then I can rest!

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