Back to Work

72 Days until the Charlottesville Superfit Challenge

111809

After taking 4 days off from training, today was really not an easy transition. Focused on a met con, and will get back to strength work tomorrow.

Warm up 1

3 rounds

5 Pullups

10 Pushups

15 Squats

20 GHD situps

30 lunges

Warm Up 2

250m row

25 Double Unders

10 Overhead squats (65#)

500m row

25 Double unders

10 Overhead squats (95#)

Met Con:

For time:

1000m row

50 Double Unders

50 Overhead Squats (95#)

1000m row

The first 1k row was not too bad. Knowing that i had work ahead of me, maintained my 500m splits at 1:45. Finished the row in 3:45. Completed the 50 double unders unbroken. The overhead squats were a little tougher than i expected. I guess its because i don't work on them as much. Did them in sets of 15, 10, 11, 9, 5. The last 1k row was really ugly. Lower back ached, form was terrible the first 500m, but was able to get back to form the last 50o.

Time: 13:54

I know i can finish this workout a lot faster than i did today! Will try again soon.