PERFORMANCE
Warm-Up.
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Box Step-Up x 10 reps
Kip Swing x 10 reps
Followed by…
Two sets of:
Box Jump x 5 reps
Alternating Single-Leg V-Up x 10 reps
Then…
A.
For time:
1200 Meter Run
30 Box Jump-Overs (24″/20″)
30 Toes to Bar
800 Meter Run
20 Box Jump-Overs (24″/20″)
20 Toes to Bar
400 Meter Run
10 Box Jump-Overs (24″/20″)
10 Toes to Bar
17:36
Warm up: ✅
A: fought the cold and moderate snowfall for this one
15:53 Rx
Did this in a hotel gym- treadmill, bench jump
Overs, v-ups. 18:58
Too cold peleton level 50…
2mile, .85mile, .55 mile
24inch box
No room for toes to bar 38/28/18 vups
15:47 for what it’s worth
3000m Bikerg
30 Box jump over (24)
30 Ab roller
2000m Bikerg
20 Box jump over (24)
20 Ab roller
1000m Bikerg
10 Box jump over (24)
10 Ab roller
25:20
RX 17:10
first round did 3,000 meters on the concept bike
second round did 60 calories on the assault (that was the worst)
third round rowed 500 meters.
RX 19:35
TTB were problematic as I got a huge blister on Monday that tore open on the first set of TTB. Had to kind of baby it through the rest.
25:10. TTB 10 or less first set then singles. Cramping on 3rd run.
Good warmup for the WOD
WOD 21:50
Subbed row 1500-1000-500
A. Rx – 20:30
A. 19:23 Rx
First time on trueform-type runner – need to work on speed consistency
Fun WOD!
A. For time – RX – 19:59
1200m Run – TM @ 7mph 6:26
30 BJO – UB ~1:10
30 T2B strict UB ~1:15
800m Run TM @ 7 mph 4:1
20 BJO – UB ~45s
20 T2B strict UB ~55s
400m Run TM @ 7mph 2:09
10 BJO – UB ~20s
10 T2B strict UB ~20s
***Really wanted to be under 25:00, but when I saw I was about 1 min under 20:00 after the last run 😱🤩