HT St. Paul WOD’s for July 13 & 14   Leave a comment

My focus is on training for the upcoming Warrior Dash 5K obstacle course race on July 23. This week I was very excited to become a “One Team, One Fight” athlete raising funds for the Navy SEAL Foundation. Also this week, the game for me was blister management and sleep management. Five blisters from longer distance running and swimming with fins got me into using waterproof first aid tape. Works great! Wednesday night I felt burnt out in all ways. Shifting my Thursday AM workout to PM and sleeping in an additional two hours restored my energy level. So here’s my WOD’s for the last two days …

JULY 13
AM: HARRIET ISLAND
a) 1 mile warm-up run w/ 40 lb vest
b) MARSOC PT:
1. 30 Push-ups
2. 30 Squats with 20 lb overhead dumbbell press
3. 30 Crunches
4. 10 Eight-count burpees
5. 30 Wide push-ups
6. 30 Mountain climbers
7. 30 Flutter Kicks
8. 10 Eight-count burpees
9. 10 Diamond push-ups
10. 30 Star jumpers
11. 30 Back extensions
12. 10 Eight-count burpees
13. 20 Push-ups
14. 30 Lunges with two 8 lb dumbells (overhead, shoulder, waist)
15. 30 Hello Dollies
16. 10 Eight-count burpees
PM: HOME
a) Pull-ups 1, 2 … 2, 1
b) Chin-ups 1, 2 … 2, 1
c) Front/Back Pull-ups 1, 2 .. 2, 1

JULY 14
PM1: SOUTH FAMILY YMCA
a) 5 Cycles:
1. Swim 200m CSS with fins
2. Push-ups 20
3. Abs 40
4. Dips 8
b) Planks
PM2: HOME
a)Pull-ups 4×6
b) Abs 40
c) Chin-ups 4×4
d) Abs 40
e) Handle-ups 4×2
f) Abs 40

Today is my “Active Rest” day, and tomorrow I’ll be looking to do either a long distance run (7 miles, maybe more) or Run – Swim – Run PT routine.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: