cardio – 8 mins stepper, 4 mins rowing
Today’s 12 minutes of cardio was pretty easy. The rower hurt my arms, but other than that it felt really good.
push press –
10 reps @ 50% = 25lbs
10 reps @ 50% = 25lbs
3 reps @ 70% + 5lbs = 35lbs
3 reps @ 75% + 5lbs = 40lbs
3 reps @ 80% + 5lbs = 45lbs
tricep push down – 132lbs
front shoulder fly – 10lbs
overhead tricep extension – 96lbs
flat DB fly – 15lbs
incline press – 45lbs
Today’s strength was push. I did 132lbs on the tricep push downs and it was challenging. My arms were very sore during the 7-10th reps of each round. Incline press was also challenging with 45lbs. The first few reps felt good but near the end of each set it was hard. Every other exercise was easy for the most part.
WOD – 20 minute AMRAP
“dirty thirty” (30 reps of the following)
box jumps
pull ups
KB swings
lunges
leg raises
DB push press
wall balls
burpees
90 skips
The WOD was harder than I thought it would be. I started at the leg raises and completed almost 2 full rounds. the box jumps, KB swings, lunges, leg raises and skips were all easy for me. The pull ups, DB push press and wall balls all hurt my arms a lot. Once I got to about 15/20 reps, all these exercises begin to make my arms very very sore. The burpees were tough to complete. I did have to break them up into 3 sets of 10 and take a small break in between.
Finisher 3×10 battle ropes
The battle rope finisher made my already sore arms, very very sore. I pushed through and completed all 3 sets and it felt good to finish.
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