Time to start burning off that Thanksgiving fat!
If you can make it into a gym, do the following WOD:
Bench press
5,5,5,5,5
then
Row 5k for time
If you can't make it to a gym, run a 5k (you will be glad afterwards).
Post workout and time/weight to comments
8 comments:
Today:
Deadlift
315 x 5 reps
325 x 5 reps
335 x 5 reps
335 x 5 reps
335 x 5 reps
Tomorrow will bench
Aloha,
My pic made the main site for 26 November.
Bench press:
205, 205, 195, 190, 190
I didn't have anyone to spot, so I decided to play it safe and not kill myself trying to put up too much.
5k row: 21:49 - this had to be the most boring 21:49 of my life!!
Aloha,
Bench Press: 185, 195, 205, 215(spot), 225(spot)
Row: 20:37
That was about 1:30 off my PR. I don't know if it was too much food, not rowing in a while, or that I'm just mentally weak. I started off great and then I just fell apart. After about 3000m (in which I paused a few times to adjust) I started to break it down into 500's with about 20-30 seconds in between. Regardless, that sucked.
staying light and easy this thanksgiving break to recharge and recover a little.
Ran at a comfortable pace for 27:32 just to get the blood flowing.
Reversed Tabata and 5k days.
Tabata Sets:
Push-ups: 11
Squats: 15
Sit-ups: 14
Burpees: 6
Total: 46
Bench: 185,205,225,245,265
5k Row: 19:29
Probably should have started heavier on bench, but it has been a while since I have done bench. Oh, and, as much as I enjoy rowing, the row hurt a lot.
bench
185
195
200
200
200 (failed at 4 on last set)
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