WO1:
Warm Up:
3x5 Wall Squats
3x10 Squats
3x10 Push Ups
Then:
Bear WOD (@75#, 85#,...115#...scale as req'd) (http://www.youtube.com/watch?v=0WOP9J7QPwI)
5 Rounds of 7 sets of the following Sequence:
-Power Clean
-FS
-PP
-BS
-PP
Then:
Either 100 Double Unders or 200 singles
WO2:
Warm Up:
Run a Mile
Then:
5 DB Lunges @ 35# +
5 Mr. Spectaculars @ 35# + (http://www.youtube.com/watch?v=BQuwA-pqt7g)
5 Squat Jumps @ 15# +
5 Pull Ups
20 Rounds
Then:
Death By StairMaster (sub'd Max Elevation Sprints
30:30 work/rest
10 Rounds
WO3:
Find a Pool...Swim for 60-90 minutes @ any pace and stroke
I recommend 1 Lap each of:
Freestyle
Breast Stroke
Side Stroke Right
Side Stroke Left
and repeat until 60-90 minutes is reached.
* This has the potential to be boring, however, when completed it will definitely be an eye opening experience.
So here is my performance for the week:
ReplyDeleteWO1: I did the Bear WOD at 75#, 85#, 95#, 105#, 95#. I attempted to move up to 115# on the last one but that attempt ended quickly. I also ended up doing the single unders because I'm terrible at double unders.
WO2: I did the weight as prescribed, however I was not able to finish out the 20 Reps. I got to about 13 before I reach the point where I could barely do any Mr. Spectaculars. I moved on to the 30:30s and did the Max incline sprints. They were awful but I finished.
WO3: I didn't have time on Friday to run before and after but I did complete 60 mins of swimming. It was an eyeopener. I haven't swam that much since high school. It made me feel very out of shape.