Morning WOD
2 min AMRAP(as many reps as
possible) of Muscle-Ups
2min AMRAP of Floor Press
2 min AMRAP of GHD Sit-Ups
2 min AMRAP of Pull-Ups
2 min AMRAP of Ring-Dips
2 min rest between each exercise
Evening WOD
15 mins of Various Handstands
1000m Swim for time:
I
didn’t really have much upper body lifting left that I haven’t already hit this
week so I decided to do the above workout.
Two minute rounds of 5 different exercises for max reps with two min rest
in between rounds. The first exercise was
muscle-ups and I got 8 on my first set not too impressive. I waited about 20 secs and hopped back up and
got 3 more and then I got two singles and missed a single right before the time
was up. Total of 13 muscle-ups in two
mins I was shooting for 15 which definitely is possible. For the floor presses I chose 135lbs and I
managed 32 reps I can’t complain. The
GHD sit-ups were a dismal performance only managing 30 in the time period. Really seem to struggle with this movement. On to the pull-ups I got a total of 42 reps. After this I really hit a point of exhaustion
and could feel my breakfast making it’s way up.
I tried to regain my composure for the final round of ring dips but I
was struggled and finished with a total of 37 reps. So I got 13, 32, 30, 42, and 37 reps
respectively.
I
decided to condense my skill session and conditioning session into one workout. I went to the Sport & Health club in my
neighborhood and worked on handstands, and handstand walking. I then tried a new variation of walking along
the wall laterally on my hands this was a new and exciting change up. Try walking on your hands laterally it gets
tiring very quickly. Now onto the
conditioning which was 1000m swim for time. I knew it was going to be brutal since
I’m a land dweller and haven’t spent much time in the water. I became quickly fatigued and felt like my
heart was going to pop out of my chest.
I took breaths and breaks about every 50m it seemed. The gym was closing
so I had to call it a quits at the 800m mark.
I swam a ½ mile and it took me just over 20 mins. I think with more time spent in the water I can
get that down to the 15 minute mark.
Certainly no Michael Phelps but I’ll take it for my first real swim. I’m looking forward to a long weekend of
recovery after the 8 training sessions that took place Monday thru Friday.
