Drive over to Hinks School a little before 8am to beat the heat.
For a warmup I did a 400m run, band pass-thrus, Band pull aparts, and band walks with a red band.
Then I was going to do a bunch of muscle-ups and try stringing 2 together. But on my first try at a double a had an awkward fall out forward and got scared to commit after that. Only managed to do 3 total MU. Just not my day for them.
- Odds: 5 Fat bar chin-ups (strict)
- Evens: 10 Bar dips (feet on ground)
- Bear crawl 100 feet
- Standing broad-jump, 100 feet.
Do three Burpees after every five broad-jumps.
Did this in a field next to the school and measured out 100 feet with a tape measure. Was starting to heat up so hurried to get it over with. Finished in 9:23, besting the 10:16 from a year ago. Big difference being able to go 100 feet straight Instead of looping back and forth on 25 feet. I only had to do 6 burpees each round.
This was the first WOD where I felt normal since the Tough Mudder.
Around 3pm I jumped on the Air Dyne for some intervals. Warmed up with 5:00 easy first. This is another form of MAP.
- 30s @ 90-95%
- 30s @ 50%
At high intensity I was going 90+ rpm and 45-50 at low intensity. Racked up 286 calories and 3.5 miles.
After golfing 9 holes with Dad (we ride due to heat), I went out for a sled drag after 8pm. Only loaded 125# because the 10# bumpers were on the bar and I didn’t feel like messing with it. Went 0.58 miles in 17:03 with only a short water break at the turnaround point. Was much easier than a couple days ago.