Warm up= arm swings/rotations, knee highs, dislocates, smanson stretch, bergener skill transfers, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps butterfly unanchored with arms acrosss chest, 15 abmat back exentions, 10 push ups at pin 4 - felt good so did another 5 
, 5 chin ups blue band pin 5, 5 beginner ring rows, 5 step ups @ 13”, 5 OHS @ 7kg, 200m elliptical.
Sunday 101226
“Bull”
Puppies:
Two rounds for time of:
50 Double-unders (or 50-100 single unders) - subbed 25 step ups @ 13” as still strenthening foot
18 pound / 8kg Overhead squat, 30 reps - broken as nec
30 Pull-ups (Beginner or assisted okay) - 1st round blue band 10 feet together rest 12” apart mixed chins and pulls, 2nd round beginner ring rows - brokene as nec
Run 1/4-1/2 mile - ellipitcal 1/2 mile
Done in 32.30 mins
Splits 15.27, 17.01
Tough slog this one - I wanted to drop the reps very early on in first round and definetly thought I should for round 2 but it’s a Hero wod and it will build my endurance so I got it done broken into 5’s as needed - RIP Bull.
I was shattered afterwards but pleased and proud that I pushed through for a Hero.
I wanted to check my heart rate during the 800m and 1st round started at level 4 as normal and my heart rate went straight up to 170-171 so I dropped the level down and down and down to 1 but I heart rate still kept in the low 170’s! But I pr’d my 800 time by 4 secs @ 5.20mins which considering it took less effort by level / gradient (but not shown in heart rate drop) I guess it’s not really a pr lol. 2nd round I started on level 1 to see if it made a difference and my heart rate still stayed around in the 170’s even up to 174! so I guess on top of the rest of the wod - it wasn’t a good comparison trial lol so will recheck on just an elliptical day
It also gave me chance to try some different hand position during the OHS and I’m pleased to say that my flexibilty is getting better as I can OHS with my hands closer together YAY - which is much better for my wrists - if I can get another few inch in I’ll be relly pleased.
, 5 chin ups blue band pin 5, 5 beginner ring rows, 5 step ups @ 13”, 5 OHS @ 7kg, 200m elliptical.Sunday 101226
“Bull”
Puppies:
Two rounds for time of:
50 Double-unders (or 50-100 single unders) - subbed 25 step ups @ 13” as still strenthening foot
18 pound / 8kg Overhead squat, 30 reps - broken as nec
30 Pull-ups (Beginner or assisted okay) - 1st round blue band 10 feet together rest 12” apart mixed chins and pulls, 2nd round beginner ring rows - brokene as nec
Run 1/4-1/2 mile - ellipitcal 1/2 mile
Done in 32.30 mins
Splits 15.27, 17.01
Tough slog this one - I wanted to drop the reps very early on in first round and definetly thought I should for round 2 but it’s a Hero wod and it will build my endurance so I got it done broken into 5’s as needed - RIP Bull.
I was shattered afterwards but pleased and proud that I pushed through for a Hero.
I wanted to check my heart rate during the 800m and 1st round started at level 4 as normal and my heart rate went straight up to 170-171 so I dropped the level down and down and down to 1 but I heart rate still kept in the low 170’s! But I pr’d my 800 time by 4 secs @ 5.20mins which considering it took less effort by level / gradient (but not shown in heart rate drop) I guess it’s not really a pr lol. 2nd round I started on level 1 to see if it made a difference and my heart rate still stayed around in the 170’s even up to 174! so I guess on top of the rest of the wod - it wasn’t a good comparison trial lol so will recheck on just an elliptical day
It also gave me chance to try some different hand position during the OHS and I’m pleased to say that my flexibilty is getting better as I can OHS with my hands closer together YAY - which is much better for my wrists - if I can get another few inch in I’ll be relly pleased.
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