02.18.2010

by joelpilon

Warm Up

500m row

100 single unders jump rope

2 rounds:

10 PVC pass throughs

10 good mornings

10 punk position circles (push up position stretch)

20 seconds push up plank (warm up shoulders and core)

5 knees to elbows

5 pull ups

2 hand stand push ups (or pike position push ups in my case)

5 dumb bell thrusters

Focus

dumb bell split clean 35lbs: essentially clean 2 35lb. dumb bells with a squat and split the legs to support the weight-AMRAP 1minute.)

WOD

5 rounds:

400m run

20 push ups

30 sit ups

Time: 28:35

SO, SO, SO tired after this one. 1.25 miles running, 150 sit ups and 100 push ups all together. Yow. Happy birthday Loren! Of course Loren was fortunate to usually take his day off on thursday as well as his birthday on the day of a  killer WOD. Your loss buddy. ; ]

It was good to have a really challenging, running heavy WOD. I had been thinking lately that I was doing much better with being able to run farther and longer with out resting or walking. This WOD was my humble pie and I had more than one piece. This was also one of the, if not the longest work out I have yet to do. It was really nice to see Loren in the gym too, I don’t get to see you much with going at different times.