Bagel Bites Beat

My shoulders are feeling something today. Not sure if it’s from so many snatches and/or bar muscle-ups on Wednesday or the double overhead holds yesterday. Went to the 4pm class.

🎶 Lunges in the warm-up 🎶
🎶 Lunges in the strength work 🎶
🎶 Lunges at metcon time 🎶
🎶 With lunges on a Friday, you can lunge all the time 🎶

Sing it to the tune of the Bagel Bites commercial!

Warm-up

7:00 AMRAP

  • 50′ Front Rack KB Carry (35# KBs)
  • 8 Up-Downs
  • 10 Plyo Lunges

Wasted some time putting pants away and another time putting my sweatshirt away. Still made it through 4 rounds plus the carry.

Strength

3 Sets

  • 50′ Front Rack KB Lunges (53# KBs)
  • 1:00 Rest

Conditioning

3 Rounds

  • 500m Row
  • 30 Walking Lunges
  • 20 Burpees
  • 10 cal Assault Bike
  • 1:00 Rest

I averaged around a 1:49 pace on the rower and took right off on my lunges. Felt good on the burpees and tried to push on the bike a little. My rounds were 4:33, 4:34, and 4:35. Good one to just go and don’t stop.

Gymnastics

E90S

  • 3×5 Toes to Bars

As I’ve been doing with the gymnastics volume lately my plan was to go until I had to break. I made 3 rounds taking 35-40 seconds to get through and then had to do 5-5-3-1-1 in the 4th round. Sixty T2B in just over 5 minutes ain’t too bad.