Kayaked about 4 miles in Orlando. Swam for about 30 minutes.
A. Squat Snatch - 3 reps on the min @ 165-185# for 10min - Got halfway through this before I got interrupted by the coach at the box we were visiting.
B. Muscle-up 5 UB reps on the min for 10min
+
EMOM for 20min
Odd - 7 UB TTB
Even - 7 UB OHS @ 135# - Completed
+
15x
Run - 30sec @ 75-80% effort
Run - 30sec @ 50% effort - At this point open gym was over so I joined the class
The workout that day was Fs 3x5 across - 285 lbs for all sets
150 WB, 90 Dus, 30 Mus- I didn't go super hard here. It took me 14:50. The wall balls were harder than they should have been and I was very sore for a few days after.
Jan-24 (in Miami)
For time:
500m Swim
1mi Run
*record split time for each
-Ocean swim + estimated distance run on the beach. I didn't time it because distances weren't exact.
Jan 26 (in Miami)
C&J ladder, I worked up to 315 It felt good but the platforms were slippery.
A. 21-15-9
Deadlifts 275
Row for cals -4:35
rest 4 minutes
9-15-21
FS 185
200m run
Calves cramped up it was weird, I had to take about :90 break to stretch them out. Didn't make the 7:00 time cap.
Jan 27 - travel home
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