Monday Madness

Wohoo, my day, three classes in a row, this is what I need to get actually tired. 😉

Warm-up 3x
5 burpees
10 sit ups
15 squats

Metcon (No Measure)
amrap 5:
10 hollow rocks
10 sit ups

amrap 5:
10 kb swings 16/24
10 lunges

amrap 5:
30 sec plank
30 sec knees to elbow

amrap 5:
30 sec walk up to toes
30 sec superman

Metcon (No Measure)
amrap 20:
10 burpees
10 pull ups
10 burpees
10 kb swings 16/24
10 push ups
10 sdhp
10 hollow rocks
4 rds+10 burpees RX

Team #2
20 partner wall balls
20 burpees over partner
We skipped the warm up…

MädCon U go, I go

Metcon (Time)
10 pull ups
5 clean & jerk 60/40

Metcon (Time)
10 s2o 60/40
15 wall balls

Metcon (Time)
10 deadlifts 60/40
25 du
Snatch Day

Tuesday WOD

It is the last week before the deload week, then there will be the testing week.
2min row
2min banded glute activation
2min plank
2min partner split stretch

Deadlift (3×3)
7min to warm up
*increase weight 1-10kg

amrap 12
21 deadlifts 60/40
15 fsquat 60/40
9 s2o 60/40
3rds+5 RX
then with no rest
1-Mile Run (Time)
Max Effort 1-Mile Run
This was exhausting. I needed 8:31 on that.

Saturday Morning

Saturday morning after trying 16.3 felt kinda good, Saturday afternoon didn’t… Haha, after my coffee I wanted to leave the house for my afternoon session but on the way down, I made a u turn and went back to the apartment. I was so tired, sore and unmotivated that it made no sense at all to go back to training and practice bar muscle ups and do some extra work. So I decided to do my grocery shopping instead and stay in bed for another hour… 🙂 Best idea ever…

Warm-up 3x
15m wheelbarrow
10 hollow rocks
10 superman
10 squats
2x 2:30min row/ work on kip/butterfly pull up

3x snatch position play
3x ohs position play

Metcon in teams of 2
for time
one works, one rests
100 hps 30/20
100 burpees over the bar
100 pull ups
100 s2o 30/20
15:42 RX

At night, still feeling tired I enjoyed a nice dinner with awesome non-al drinks…, getting ready for my next 16.3 attempt: