30WOD Day 7 – Light Vs Heavy

cupcake memeYesterday was a light day, only 50 squats plus front squat practice which I admit I skipped due to the fact that I can’t do front squats yet and I needed something that I could manage. So, not having a rope to climb I improvised and pulled my 55lb 100ft rope over my chin up bar 10 times for each 5 rope climbs. It’s harder than it sounds, let me tell you. I then coached all night and today before coaching again I have to do something resembling the following but enough to make it a heavy day since I may not get the chance to work out tomorrow or Saturday. I have a wedding to go to, it’s my cousin / Goddaughter so it’s a pretty big deal but the opportunity for working out may not present itself.

So… the push press will be 95, I don’t have a rower so I will have to do a 3 minute run, which for me, sadly is around 400m.

Metcon (AMRAP – Reps)
RX’D

3 min AMRAP
Push Press @ 75#/55# Sub 95#
1 min rest

3 min AMRAP
Box Jumps @ 32″/24″
1 min rest

3 min AMRAP
Calorie Row – sub 400m Run
1 min rest

3 min AMRAP
DU – Sub singles
1 min rest

3 min AMRAP
Push Press @ 75#/55# – Sub 95#

Score Total Reps

The workouts have been pretty good since coming back from Cuba, varied and intense like I wanted. I just don’t want to get into a place where I have to skip 3 days because of a wedding…

Saturday, 08/02/2014 57 Chest only 200 reps timed. 70%
Sunday, 08/03/2014 58 Oly lift Full Monty @95 240 reps 70%
Monday, 08/04/2014 59 Pullups and dips and curls 70%
Tuesday, 08/05/2014 59 off 69%
Wednesday, 08/06/2014 60 30WOD 1 box jumps wallball T2B 70%
Thursday, 08/07/2014 61 Running and pushups 400m + 25 pushups x5 70%
Friday, 08/08/2014 62 1RM DL plus Power snatch and skipping (+1 and 40) 70%
Saturday, 08/09/2014 62 off 70%
Sunday, 08/10/2014 63 DL 200 plus Power snatch 95 5×5 with 40 skips x5 70%
Monday, 08/11/2014 64 Handstand practice plus deadlifts and air squats 70%
Tuesday, 08/12/2014 65 Cardio, shuttle on off 3km 71%
Wednesday, 08/13/2014 66 Rope climb / pull plus 5×10 squats 71%
Thursday, 08/14/2014 67 Press and cardio 71%

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