Run - Metcon

Monday, December 19, 2022

Home Gym

1300

Run

1.66 mile (11:09/mile; 18:27 moving time) run around Harriman Lake Park.

Metcon

“Dr. Drake Ramoray”

For Time:

15/12 Cal Row

14 Single Arm Dumbbell C&J 50/35#, 22.5/16kg

50 Wall ball 20/14#, 9/6kg

15/12 Cal Row

14 Single Arm Dumbbell C&J

40 Wall ball

15/12 Cal Row

14 Single Arm Dumbbell C&J

30 Wall ball

15/12 Cal Row

14 Single Arm Dumbbell C&J

20 Wall ball

15/12 Cal Row

14 Single Arm Dumbbell C&J

10 Wall ball

I substituted 100 rope skips for the rows.

I started with 50# DB and dropped to 35# DB on the second round

I substituted med ball squats for wall balls, but switched to air squats after the first round

I placed a 20 minute cap which I unfortunately hit.

I finished the round of 20 at 20:33

This was much harder than I expected.  I was taking long breaks during  the DB C&J and knew I would have to drop the weight.  Even at 35# I was doing sets of 8/6.  The squats were equally difficult and were 3-4 sets.