AM - Track Work
WU: 1.5 mi @ 8:30, 4x100 glide sprints, 2x200 (34 & 33s)
Core: 2X400 (1:17 & 1:21), 1x800 (3:01), 2x400 (1:18 & 1:20)
CD: 2x200 (35 & 34s), 1.2 mi @ 7:15
We did a full 400 meter jog for recoveries after the 400's and 800. I didn't want to put too much into this workout with our half ironman coming up this weekend. We had fun with it!!
PM - CrossFit WOD:
For Time: (11:25)
3x:
40 walking Lunges with 45lbs over head
20 ring dips (red band)
1 rope climb
+ (not for time) 50 half moons 45lbs
I thought the walking lunges with my arm straight up above my head holding a 45lbs weight was a beast!! The half moons were a killer!!! I did the half moons in 10 rep increments. I am entering this in wednesday and my hamstrings, gluts and lower back are all balled-up! | 