Row 500, 400, 300, 200, 100
Run 1 mile, 800, 400, 300, 200
Double Unders 50x, 40x, 30x, 20x, 10x (Singles – 100x, 90x, 80x, 70x, 60x)
Translated to plain English, here's what I did:
Run 1 mile, 100 jump rope, row 500m
Run 800m, row 400m, 90 jump rope
Run 300m, row 300m, 80 jump rope.....and so forth.
On my own later, I completed 100 push-ups to meet my goal for the week. My burpee goal was a fail. Better luck next week.
You get the picture. It was a good workout. My time was 34 minutes.
I was still sore from our circuit on Wednesday. The one where we had the overhead plate carry.
I ran 8 miles. I went to bed early on Saturday, then woke up on Saturday at 5:20am looking for any excuse not to run.
"Is it raining?"
"My bed is reeeeally comfy."
Then, "Just go, you won't regret it."
A little ways into my run, I got to see this.
The WOD looked like this:
Strength: Back Squat 80 %
5 x 50%, 5 x 60%, 3 x 65%, 2 x 75%, (3 x 5 x 80%)
21 15 9 reps for time
Burpee over the bar (lateral)
Translated: We didn't do the whole strength exercise. Because we are newbies, we have to know what our 1RM is before we can do a percentage of our 1RM. I started with the bar, which weighs 45lbs. We added 20lbs, I did a few back squats. We added 20 more, same thing. We added a little more weight and I did a squat. I lifted a total of 105lbs. The instructor thought I could lift more. I probably could have, but I was not confident in lifting heavy. Especially with pulling my back a week ago, I didn't want another injury. Although that was due to improper form.
After that, we did the WOD. It consisted of 21 deadlifts (I used 85lbs.), the 21 lateral jump burpees. 15 deadlifts, followed by 15 lateral jump burpees, then 9 deadlifts followed by 9 lateral jump burpees.
Our workout was complete in less than an hour.
What was your workout today?
Do you prefer to lift heavy or light?