J texted me last night to tell me that I was in charge of making up the WOD (workout of the day) for today. I don't get to do that very often. I feel as though I'm always carrying out someone else's plan, so I wanted to create a WOD that reflects what I like...a "met-con" type workout with relatively low weight and higher reps...one that leaves you feeling "thrashed" when you are done.I covered the 6AM class and then called my husband to see if he wanted to join me for a workout since he was home for President's Day. He obliged...knowing it would most likely not be "fun". I decided that I must have a "dark gift" for coming up with horrendous workouts. It wasn't terribly long and all the reps were do-able, but I was so out of breath that it hurt. I did indeed feel "thrashed" when I was done. I layed in the floor with my chest rising and falling...gasping for air...miserable...hating and loving my workout. It was a good one.
WORKOUT
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20 KB Swings (44/35)
20 Goblet Squats
20 Renegade Rows (30/20 Dumbells)
20 ABMAT Sit Ups
20 Sumo Deadlift High Pulls (75/55)
Run 400m
3 Rounds for time (23:51)
WORKOUT
--------------
20 KB Swings (44/35)
20 Goblet Squats
20 Renegade Rows (30/20 Dumbells)
20 ABMAT Sit Ups
20 Sumo Deadlift High Pulls (75/55)
Run 400m
3 Rounds for time (23:51)
THEN:
4.5 MILE RUN
The pictures are of two of the guys from the 6AM crew
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