- Rx Jump Rope
- New Weight Belt (My velcro one died in CFT at LaLanne)
- Concept 2 D Rower with PM4 (Had thought I had ordered this already but I didn't press the final buy button)
All of the above will get in sometime this next week.
Friday WOD
For time
Run 400m
21-15-9
225 Deadlift
Box Jumps 24"
Run 400m
Ms. Courtney was the coach today and she told me to do 15-12-9 because she wanted more intensity inside the gym from me today since she knows that I blow at running.
225# deadlifts were cake compared to the 475 (almost 505) deadlift on Wednesday this week. Box jumps were a little tough today. I had to step up on a few to keep moving. My cardio is horrible and I'm banking on the rower to really help out on that one.
Total time 15:11. Would have liked to be in the 12 - 13 range instead but that is for another day. Rest weekend with some light lifting planned on Sunday.
As soon as that C2 Rower shows up you owe me some 500m rows. 4X500 with 2-3 min rest periods.
ReplyDeleteWill do John. I am looking for some good workouts. Courtney told me I needed to do 20 rounds of 100m row with a 20 second rest between. Picked up the kerosene heater for the garage so I can handle the temps in the teens. Send the workouts my way.
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