WOD Type: “Cindy”
Bike Commute:
Cycling: 8.8 miles, 400 feet in elevation gain, Time: 28:40, 330 Calories Burned.
WOD Warm-Up:
30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Complete AMRAP in 20 minutes of:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
Today’s WOD was completed 10 rounds and total reps of 300 reps. I could have gone all out on this workout and scored a bunch more reps, but I am hitting really close to 47 and my recovery isn’t what it used to be. So, I am trying to maintain 75% in order to recover faster. I do love this workout though…
Skill Work: Played on my new pull-up bar doing pull ups and toes to bar…
I like this combination of exercises and the lack of equipment needed makes it one of my favorite choices while traveling. Mixing it up of course…
Teachable Moment:
WOD Moment… Get into the moment — concentrate and plan for battle every workout…
***UPDATE***
Crossfit Open 13.4; AMRAP in 7 minutes of:
- 3 Clean & Jerks @ 135#
- 3 Toes to Bar
- 6 Clean & Jerks @ 135#
- 6 Toes to bar
- 9 Clean & Jerks @ 135#
- 9 Toes to bar
- 12 Clean & Jerks @ 135#
- 12 Toes to bar
- 15 Clean & Jerks @ 135#
- 15 Toes to bar
- 18 Clean & Jerks @ 135#
- 18 Toes to bar
- Continue until time runs out with 21, 24, etc… just like above!
I think I better go get a new bar and 45# bumper plates so I don’t have to worry about setting the weight down, I can just drop it on the 3/4″ padded floor which will save my strength for picking up and not setting down…