After the competition for Reagan this past Saturday, I have to admit that yesterday (Sunday) I was a bump on a log and hardly moved. 🙂
Today however I knew I needed to get back to the box to try and work out some of the kinks. My biceps and quads were both really sore after all of Saturday’s work, so I had to do something!
Made it in for the 8:30 class with Coach Larry today! We were joined by Brent, Jonathan & Sarah (back from vacation), and Melissa. So a smaller class, but a great group of folks as always!
We started with a bit of foam roller work, did a “gentle” 400m jog, and then came back in to do three rounds of:
- 10 med ball cleans (20/14#)
- 10 push-ups
- 10 sit-ups
- 30 second handstand hold
That was definitely a slow warm-up for me. Everything was a bit cranky. Larry pointed out my hand position on the med ball cleans was a bit high (should be more under the ball than to the sides) so that’s something I’ll have to work on.
Once that was done, we gathered our equipment and found space on the rig for the workout:
- (Rx) 5 rounds for time of (level II drops it to 4 rounds):
- 25 wall-ball shots, 20/14-lb. ball
- 30 pull-ups
I scaled this one. Pull-ups were not going to happen. 🙂
So instead of the Level I version:
- 3 rounds for time of:
- 20 wall-ball shots, 14/10-lb
- 20 banded pull-ups
I scaled this one to:
- 5 rounds for time of:
- 20 wall-balls with a 14# medicine ball
- 20 ring rows
And it was still a spicy thing. I would have liked to have quit about round 3. 🙂
Made it through all 5 rounds in 13:46. I’ll take it. I’m still alive.
Did a little work with a band on the rig to stretch out my arms afterwards, but otherwise just packed up and headed home.
Thanks Larry and great work 8:30 class!