day 4

Today we started with 500m row. It took me somewhere around 3 minutes I believe and by the end my arms were sore. Then we did the Fran workout.

Fran Workout – 7:09 minutes

I found the Fran workout fairly challenging. I used the blue band for my pull ups and just used the 25lbs bar with no added weights for the thrusters. It took me 7 minutes and 9 seconds to complete the whole workout. By the end of the workout my arms were very tired.

STRENGTH WORKOUT-

Bench press – 10 reps @ 50% (25lbs)

10 reps @ 50% (25lbs)

5 reps @ 60% (30lbs)

5 reps @ 70% (35lbs)

5 reps @ 75% (40lbs)

Incline chest fly – 3 sets, 10 reps (10lbs weights)

Military press – 3 sets, 10 reps (used weights not machine; 10lbs weights)

Shoulder fly – 3 sets, 10 reps (8lbs weights)

Bent over row – 3 sets, 10 reps (10lbs weights)

Bicep curls – 3 sets, 10 reps (10lbs weights)

Tricep dips – 3 sets, 10 reps

The strength workout wasn’t too hard today. I think i could have used a bit more weight when doing the workout to increase the challenge.

WOD-

5 rounds each;

5 thrusters

10 ball slams

15 taters

20 hollow rocks

50 skips

The first few rounds of the workout were pretty easy but by rounds 4 and 5 I was very tired. I pushed myself to finish the workout, and by the end I was sweating. My legs were sore from squatting in the thrusters and tatars, and my abs hurt from the hollow rocks.