Consistency in elements 1 & 3. High intensity in element 2
Workout:
Part 1:
40-30-20-10
Flutter Kick
Sit Ups
Leg Levers
Part 2:
Ladder to 10 : 20 : 30
1 x Deadhang Pull Ups
2 x DB Overhead Press
3 x Push Ups
Part 3:
Run 3 Miles
Rest 3 Minutes
Run 2 Miles
Rest 2 Minutes
Run 1 Mile
In honor of the ultimate warrior. No, really... that's his name. The Ultimate Warrior.
Element 1 - Complete (good core destroyer WOD)
ReplyDeleteElement 2 - Incomplete in 15 minute time limit. Made it half way through the round of 9 Deadhang Pull Ups
Element 3 - Complete. Averaged 7:30 miles or so.
Element 1: 9:20 that was a great core workout!
ReplyDeleteElement 2: Made it to the 9 18 27 rounds. That was a tough metcon!
Element 3: 3mile run 21:45. I overshot this run by about 400m.
2mile run 14:30
1mile run 6:40
Element 1--6minutes?????. That time is suspect Manor, WTF...
ReplyDeleteelement 2--15 minutes???
Got through 9 rounds of pull ups and 3 presses with 30lbs. Good focus on form and technique.
3 mile run--17:44
1' 15" second rest
3 mile run--18:00
Had to run fast with no rest so I could get to work on time.
That was a long day.
Ice bath in PM