Vacation Monday

Does a vacation officially start before this first week day? I never work weekends anyway. Legs are feeling a little sluggish from yesterday. Went to bed at 10 because I was exhausted from all of the sun and 3 training sessions. Still have night sweats though.

Jumped on the AD2 just after 7am.

  • 5:00 warmup
  • Reverse Tabata (8 rounds)
    • 10s Sprint
    • 20s Rest
  • 5:00 cool down

My best calories for a regular Tabata was 77 and I got 107 here, which is another one in the books confirming the AD6 is much harder to rack up calories on. Nice workout for being so quick. I really like switching up interval periods. Hopefully it pays off.

Around noon I setup for the big training session of the day.

Warm-up

4x

  • 50m Run
  • 50m Run backwards

2x

  • 20 Good Mornings (green)
  • 20/20 band walk (red)
  • 10 press band (red)
  • 10 band pull aparts (red)

Strength

Shoulder Press

  • 5 @ 75#
  • 5 @ 85#
  • 5 @ 95#
  • 5 @ 105
  • 5 @ 135
  • ME @ 145 (3)

WOD

A little max aerobic power (MAP) training in the hot sun. Object is to go at 80%. Three minutes of rest between each AMRAP.

3:00 AMRAP

  • 135# Bear

8

3:00 AMRAP

  • 10 Front Rack walking lunges 135#
  • 8 OTB burpees

2 full rounds

3:00 AMRAP

  • 10 HR push-ups
  • 15 Russian KBS 53#

3 full rounds

3:00 AMRAP

  • 6 OHS 95#
  • 12 sit-ups

2+3

3:00 AMRAP

  • 5 thruster 95#
  • 10 sumo deadlift high pull 53#

2+12

Much harder than expected!

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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