Friday

Arms and shoulders were a little sore this morning.

Got to the gym at 1:45.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 stretching and foam rolling.

First:
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AMRAP in 20min:
10 Pull ups
10 Ring dips
10 Walking lunge steps

First time trying this one.  I couldn't remember if I've explained what AMRAP means, but its "as many rounds as possible."  Brought my gymnastic rings to the gym and set them up on the support beam of a Smith Machine.  I had maybe a 50ft walk between it and the pull up bar, so there was a delay there each time.  Pull ups went great though.  Did all rounds unbroken.  Ring dips started well, got through 3 rounds unbroken and then in the fourth it started to suck.  Walking lunges were easy start to finish.  Finished with 11 complete rounds done in 20min.

Second:
Runner's core wod.  Went pretty well, although my shoulders were a bit sore still from the previous wod, so the planks weren't fun.

Third:
Incline dumbbell bench press.  Started with 65lbs, then 75, then 85, then dropped back down to 60 for a burnout.

Fourth:
I did the Sally Squats wod with just bodyweight.  Ugh, got all the way through but it sucked.  I can definitely see how doing it with any weight would be awful.  Going to have to try that another day.

Fifth:
A little bit of a delay after the Sally Squats wod to talk to a friend driving to Atlanta.  But then I did standing barbell military press.  Started with 70lbs, then 80, 90, 100, then back down to 60 for a burnout.

Sixth:
Time for a run.  Got on the treadmill and ran 6 x 400m with a 1.0 incline.  First two repeats were at 5:46/mi pace, next two were at 5:31/mi pace, and the last two were at 5:17/mi pace.