DWM Tues 12/24/13

Dec-24
Feel even better today, about 85% or so after another good nights sleep. Still some chest congestion, but it’s almost gone.

5 Rounds @ 60-70-80-90-100% effort by round
40 Wallball
20 Burpee Box Jumps
200m Run
Rest 3min b/t rounds
*record split time for each round

Round 1 – 5:25
Round 2 – 13:50 (accidently started this round at 8:45, which was 20 seconds late. Got distracted when phone rang during rest). Round time 5:05
Round 3 – 21:34, round time 4:46
Round 4 – 29:02, round time 4:28
Round 5 – 35:55, round time 3:53

The first 2 rounds were hard to gauge the effort output because I wasn’t quite sure how fast I could do a round, but I just tried to keep a slow and steady pace and keep my heart rate low. Rounds 1, 2 & 3 I did the wall balls in sets of 10, round 4 I did 15-15-10 and round 5 I did 20-20. Rounds 1 through 4 I did the burpee box jumps nice and steady trying to move a little quicker each round with round 5 going really fast. Each round I ran a little bit quicker, a slow job in round 1 and a fast run in round 5.

I have video of each round individually, but forgot the GoPro at the gym. I’ll upload it by Thursday the 26th.

Round 1:

Round 2:

Round 3:

Round 4:

Round 5:

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