DWM Tues 12/22/15

Tues 12/22/15:

AM
60min EN1/EN2 Session
**mix & match Run/Row/AD
30min Mobility
Completed 10/10/10/10/10/10
Mobility was ROMWOD plus some work for my ankles & glutes

PM
General Warm-up – 10min
+
AD – 3 x 12sec @ 100% effort; rest to COMPLETE RECOVERY between bouts
Running Drills/Prep – 10-15min (as needed to prep HS/calves/EST)
+
100ft Shuttle (25ft increments)
10 Thrusters @ 115#
100ft Shuttle (25ft increments)
10 OHS @ 115#
Rest = work
x4 Rounds
My legs felt like they weighed 1,000 lbs by the end, but I went unbroken and pushed as hard as I could the whole way. Times were 1:12/1:10/1:19/1:19. Video below.

+
AD – 40sec @ 95% effort
AD – 20sec @ easy recovery pace
x5 rounds
Rest 5min
x2 sets
Horrible, absolutely horrible pain, but good for me. HR photo below.
122215 Row HR
+
Choice cyclical flush – 15min
Completed

Recent Posts