Kirsten's Life Coach on the job.
Warmup 10’
Gymnastic warmup 2
Skill 5’
Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups. Repeat sub-maximal reps on the minute for 10 minutes. stay within 2 reps for all sets. Record reps and total to comments.
Strength 10’
- Deadlift
WOD
Using 2k goal pace/500m,
10 rounds of:
- 200m Row [wmv][mov]
• 1 minute rest
Time limit 15 minutes
Stretching 5’
MWOD - 10 minutes
Gymnastic volume: Strict pullups: 3-3-3-3-3-3-3-2-3-2=28. Will try for 4 next time. DL: 5-3-1 of 165, 175, 185.
ReplyDeleteWOD: See the pic above. Was able to keep pace pretty close to my goal of 2:00, averaging 2:00.9 and 32 spm. Pretty intense day. :)
Way to go, sweetie!
ReplyDeleteCW: Gymnastic volume: pullups, blue band: 4-4-4-4-3-3-3-3-3-3=34. PR by 3! Yay! I'll start with 5 next time.
Pace / SPM
1:50.2 / 30
1:52.5 / 30
1:50.2 / 30
1:50.2 / 30
1:50.7 / 30
1:50.7 / 30
1:50.2 / 30
1:49.5 / 30
1:51.0 / 30
1:49.0 / 30
1:48.7 / 30