Got to the gym and hit the floor flying... took care of some odds and ends before seeing a couple new patients. Then onto the workouts. Jenn adjusted her schedule and Morven was released to continue activity after her surgery so a new Big 3 was formed and headed into the chaos...
WOD: "Riptide 101" (named after the 101 0:30 sec intervals used to get all the way through...)
Complete all of the groups of 4 exercises 4x through (30 secs on and 30 secs off). Take an extra 60 secs of rest between groups.
Jump rope
Cross over hand push-ups
Box jumps
Horizontal pull-ups on the rings
Single leg squats on the left
KB swings
Single leg squats on the rights
DB press with back on the BOSU
DB shuffle jumps
DB hanging cleans (hold the weight up during the rest for the next exercise)
DB push press
Hanging "L" ups
This was exhausting and left the arms very tired and not looking forward to the swim at all. Hit all the intervals in 4:15 for the 200's and under 60 seconds for the 50's. Spent 70 mins with warm up and down total in the water. Tapped out and feeling like this is going to be a long long week...
Love the workout! Love the name even more, new big 3 roll!
ReplyDeleteLooks like a good workout...what is a DB shuffle jump?
ReplyDeleteDon't feel like you have to put me through this on Thursday, by the way. :)
Well if you would've showed up to train yesterday you would've learned what the DB shuffle jump is!! Hope you are feeling better...
ReplyDeleteIt wasn't my fault..blame Chloe! Her darn skin just keeps getting worse. Today you can blame the damn power for going out and causing my alarm clock to not go off. I HATE missing working out with you guys - for reals. So are you seriously not going to tell me what a DB shuffle is?
ReplyDelete