Did the FitWaco (endurance workout).
Primer:
800m Jog
Then 5 Rounds:
5 Ring Rows
5 Box Step Ups (R+L) to a 20" box
5 Banded Squats
800m Jog
Then 5 Rounds:
5 Ring Rows
5 Box Step Ups (R+L) to a 20" box
5 Banded Squats
Pt1: Air Bike
Easy 4 mins
EMOM for 4 minutes x12SecMAX WATTS
Easy 4Mins
REST 4mins
Easy 4 mins
EMOM for 4 minutes x12SecMAX WATTS
Easy 4Mins
REST 4mins
Pt2: Row
Rd 1 250E/250mod/250E Rest 1 Min
RD2 250E/250Hard/250m Easy Rest 1min
Rd3 250Mod/250VHard/250m
Rest 4
Rd 1 250E/250mod/250E Rest 1 Min
RD2 250E/250Hard/250m Easy Rest 1min
Rd3 250Mod/250VHard/250m
Rest 4
Core Finsher
EMOM
{Until Failure or Time Cap} (Add one rep to each per rd)
1 V-UP + 1 Weighted Sit up (behind head) + 1 Hollow Body Rock
EMOM
{Until Failure or Time Cap} (Add one rep to each per rd)
1 V-UP + 1 Weighted Sit up (behind head) + 1 Hollow Body Rock
Did this up to 7 minutes.
My shoulder is sore. Not sure why. Maybe from benching a couple days ago?
What should I do about the 800s I missed (see below)?
*post rate of perceived effort
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