Got very busy and just no time to get posts done...
Sorry...
Football has been great this week...Could always use more numbers (players)...but the kids we have are ALL-IN...
It should be a fun year...If we play with attitude and intensity, we will be ok...
My mind was just going 1000mph this am...Did all the stuff then got thinking FB and could not even get to the workout (Captain Insano) until 9:30...Basically ran around doing odd-jobs and trying to get back to working out from 7:45-9:30...sheesh...
Warm-Up
2 Rnds ~
3m Light Bike
5 Spidey & Reach (ea)
10 Slow Air Squats
15 Abmat SU
30s Warrior
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3 Rnds
3 Russian BB
3-5 Pausing Front Squats
12 Good AM's
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FRONT SQUAT
Work to 5 RM...
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DEADLIFT
Work to HEAVY (not Max) 10-Rep
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Specific Primer
2 Rnds ~
5 DL
5 Cal Bike
4 DB Reverse Lunge (2 ea)
5 Cal Bike
1-2min Rest b/t
REST 3-4 min then GO...
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CAPTAIN INSANO
3 Rnds For Time:
20 Deadlift (155/105)
15/12 Cal Bike
20 Hanging DB Reverse Step Lunges (50/35)
15/12 Cal Bike
tb ~ 245# / 275# / 14:04
20 UB DL - 1:05 - 20 UB Lunge - 1:00 (4:29)
20 UB DL - 1:00 - 10-6-4 Lunge - 55s (9:30)
15-5 DL - 55s - 18-2 Lunge - 50s (14:04)
Took 15s for transition after each rnd before the DL...Clearing breaths...
8-3-18 sb - 235# DL / 9:54+2:37=12:31 (165# deads, 10 cal bike, 35# r.lunge)
ReplyDelete20-20-10/10 on deads
42-41-41 on AB
UB lunges
Missed 2nd 10 cal bike so i did 30 cal at the end wod(2:37).
Did not do FS as I followed Open Comptrain. Did OTMx10
Even= 1 pullup, 2 t2b, 3 dips (twice)
Odd= 6 DB power snath 50#
8-4-18 sb - AMRAP 13: 8 thrusters 105#, 6 legless rope accents, 12 box jumps 24". Did 3 rounds.
Solid work! Could not muster up the mental toughness to get a workout in on Sat AM... We had practice at 8am and my mind was racing...again
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