sunday
woke up early and got to the gym when they opened. freezing outside so no way was i doing a long outside run. figured i would make up a heavy met-con from the week.
treadmill w/u
1/4
1
1/4
same as saturday. calves a little sore from the d/u's so used his to loosen them up a bit.
strength warm up
3 round
10 dips
10 pull ups
10 squats
just used this to get the body back in the swing
wod
row 500m
7 thrusters 135#
don't have a rower so used the 50 45# sdhp and 400m run as sub
thruster warm up
10x45
10x65
10x85
8x105
6x125
wod
50sdhp
7 thrusters
400m run
7 thrusters
50sdhp
7 thrusters
400m
7 thrusters
50sdhp
7 thrusters
the dark sdhp's were freaking hard man! would have rather rowed. keep the pace high on the runs and tried minimal rest between sets. very difficult wod.
cashed out with a few light thruster sets.
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