6 Rounds for Time
500 meter Run - 1
50 lb KB Swing - 15
Notes:
You can change the length of the run and number of rounds as needed. Just make sure that your total distance ends up around 3200 meters (2 miles) and your total KB Swings ends up around 90 reps. I will be doing six rounds of 500 meter runs and 15 KB Swings.
Been feeling under the weather last two days...not enough sleep coupled with being in the cold for first delivery has left me drained....hopefully will be back on track for Friday...had a great nap after work though! lol
ReplyDelete6 RDS- 21 MIN 07 SEC
ReplyDelete29min -- Lower back spasming....not cool...not sure why either....
ReplyDeleteRick - make sure you take the time to stretch, massage, and maybe even ice your back if it's in bad shape. A good way to massage it is a foam roller. Or you could have Kendra use a wooden dowl and role it over the muscle with pressure a few times while you lay on the ground.
ReplyDeleteRick - if your back still feels bad today, skip the max lift. You can still try the RP sets if you feel up to it. If not, just do the met-con and assistance work.
ReplyDeleteIf you back feels all better, try to do the whole workout and just listen to your body...