18.4 Re-do
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5 Rounds for time:
15 Burpees
50 DU
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1 Minute Row
1 Minute AB
1 Minute shuttle run x 4 sets **cool down pace**
I did the redo and got 129 and should have gotten more. After having a legit Diane time and strong start at the 315 for sets of 3's until 2's then 1's, I stumbled a bit on HS Walks and then ended on the set of 15. I think this workout will be the workout I look back on and wish I had done better. I was on pace to maybe finish the 15's and who knows what else after that.
My arms and shoulders were really dead, I could barely do burpees and kept tripping up on Dubs. This workout took me 10:58 but I was literally doing sets of 10-15 on Dubs the last three rounds.
Tuesday:
A. Front Squat; 1 rep @ 75%; rest 60s x 5 sets
B1. Pendlay Rows @30x1; 6 reps @ light load; rest as needed
B2. Seated box jumps; 5 reps; rest as needed x 4 sets
C1. Up facing chinese plank; 30s; rest as needed
C2. Down facing chinese plank; 30s; rest as needed x 4 sets
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21 Minute EMOM:
1st: 8 Thrusters 105
2nd: 10 CTB Pull Ups
3rd: 12 Calorie Ski or AB
A. 245 No issues
B1,B2: 95lbs and 30" seated box jumps
C1,C2: Chinese planks were great
EMOM: UB Thrusters, UB C2B's 18-23 seconds, Ski 32-44 seconds
B1,B2: 95lbs and 30" seated box jumps
C1,C2: Chinese planks were great
EMOM: UB Thrusters, UB C2B's 18-23 seconds, Ski 32-44 seconds
Wednesday:
AB;
8s @ high effort
1:52 rest x 4 sets
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150m Row @ high effort
1:30 AB @ moderate effort
2:30 AB @ easy effort x 5 sets
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20 Minute AB @ Z2
I am really sore today from yesterday. I am sure this will go well as it's really just recovery work. I'm ready for the last workout!
Thursday: Rest
Friday:
18.5 + TBD
Hopefully our soreness lets up a bit by Friday - think today should help it if anything. Could also be sore from Monday's redo - only 48 hours out. You're sitting really well so far (better than last year), excited to see how the last workout goes. Thanks for the udpate man - hope you had a great trip!
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