#met-con

4 Cycle Met-Con

3 minutes on, 90 seconds off

3 Muscle Ups (did push ups)

9 Front Squats (@95lb instead of 105lb because my hip flexor was angry)

27 Double Unders

Warm-up: 10 minutes

5 minutes - light met-con of choice (row, run, elliptical)

Foam rollers (work whatever is sore)

Met-Con At: 5 rounds for time

20 Push-ups

20 KB swings

20 KB Goblet squats

20 Plank knee to elbow

Met-Con B: 20 minutes of Intervals

2 minutes at a medium intensity (heart rate zone 2/3)

I did it light, 12kg kettle bell, wod was (20/16/12) and the smaller of the two boxes we could choose from.

Then I got the second most rounds in the AMRAP, Grant got half a round more than me.

The posted WOD:

Complete as many rounds as possible in 20 minutes of: Row 250 meters 25 Push-ups

This was Saturday's main site posted WOD. I started to make a concerted effort to have some sort of workout schedule. Up until now I've been randomly picking days to rest. Random due to school and work scheduling. I decided that Tuesdays and Saturdays would be my rest days, due to my school schedule at the present time. Who knows, after this semester, it may change.

Any-hoo. I took yesterday off.

Once again I had to substitute an exercise due to working out independently at my local gym. So I did sumo deadlift high pulls (sdhp)instead of the row. It equated to 25 reps.

So 20 min AMRAP:

25 SDHP

25 pushups

  This was a killer on the upper body as well as the thighs. I got 8 full rounds and 25 SDHP. I think I could have squeeked up to a full 9 rounds if I would have pushed harder. I just kept having to fight back 'Pukey' numerous times. And the push ups started becoming wicked towards the end.