400m for time: 1:13
7x snatch complex: snatch grip DL, hang snatch, snatch up to 115lbs
2 mins stations x 4
200m run then max a) T2B, b) hollow rocks, c) v-ups, d) sit ups
100 reps total
Front lever practice (doing impossible stuff on rings)
5x3 back rack lunges @ 145lbs
6 min wall sit, with 20 DUs every time you break
Once 6 mins up, AMRAP 50 m run, 5 push ups up to 10 mins
Took 3 breaks @ 2:10, 4:00 & 5:10 then 5 reps
255lb prowler push + 200m run, 1:34
6x press progression, 1 strict, 2 push, 3 push jerk up to 125lbs
3x 10 20kg wall balls, 10 20" box jumps, 400m run
6:52
Normally I can cruise through a WOD like that and still be first to finish, today I had Coach Duncan on my back for all the runs. Annoying, had to work so much harder.
5 PM
Running - Trail38:16 6.51 km (5:53 / km) +4m5:52 / km ahr:151 max:189
Ya TNT. Was actually fun, 6x Ravine Rd Rollercoaster.
Really enjoy doing intervals along the little side trail, Ravine Rd less so.
Looks like I was pushing it, HR pretty high there - maybe just not used to such extended effort :)
I'd hoped to head up to Christie and heck out the trails, but with all the rain in the past 24 hours I didn't want to be a douche, so just headed to Alchemy for en Endurance class. Lots of rowing.