Tough Pace

Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 10/10 Leg Swings
  • 1:00 Row
  • 2×10 Kip Swings
  • 1:00 Row
  • 20 Air Squats

Conditioning

30:00 EMOM (alt) -> AMRAP

  • 15 Calorie Row
  • 200m Run
  • 1 round of “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

You are supposed to try an alternating EMOM and then turn it into an AMRAP when you fail. I wasn’t concerned with the row or the “Cindy” rounds, but figured the run would get me. Got through the 5th round with the runs being tough but feeling doable. Then I headed out for the 6th run and knew I didn’t have much left. My heart rate was too high to keep pushing the pace. The row and gymnastics were done in less than a minute each time, so I didn’t fall too far off getting all three done in 3:00 though. In the 10th round I headed out for the run with 1:10 on the clock, pushed to finish it and actually had time to knock out 2 pull-ups. So I ended up close to finishing 10 rounds.

For the first 5 rounds I was pulling 1,400+ cal/hr on the rower and then was trying to stay above 1,200 for the rest. First run was done in just over 40 seconds and got slower each round. My first round of Cindy took about 36 seconds, but I didn’t really look at the clock after that one. I did regular kipping pull-ups throughout and it still feels ok on my shoulder. My air squat speed seemed much better than usual.

We were done super early, so did some shoulder work…

Active Life – Bulletproof Shoulders 10

4 Sets (each arm)

  • 50m Single Arm Overhead Carry (53# KB)
  • 30-60s Rest between arms

Actually was only programmed for 3 sets. Extra credit!