Metcon

Monday, May 17, 2021

Garage Gym

1300

Warm Up

Hip Hammy

Wrist Mobility

Metcon

3 Rounds for Time:

400 m run

20 WBS (14#)

10 Plyo Push ups to 25# competition plates

Programming was blended from main site (3 rounds of 400 m run, 30 air squat and 20 push press) and CFG (plyo push-ups among other movements).

I have really missed high intensity interval training and this seemed like a great way to knock the dust off.  It turned out to be a rude awakening.  

My runs were dreadfully slow falling between 2:38 the first round and 3:00 on the last round.  

Wall ball shots were good.  Unbroken the first 2 rounds then 13/7.

Plyo push-ups to plate were a new movement for me.  I went 5/3/2 on the first round and then 4/3/2/1 on the last two rounds.  This was a tough movement that I would like to incorporate more often.

Round 1 - 5:30

Round 2 - 5:32 (11:02)

Round 3 - 5:54 (16:56)