TD 23

this morning's session was split up into four parts: (1) warmup - basketball shooting drills, (2) bench press, (3) timed workout, and (4) moderate run on the treadmill.  parts 2-4 are scaled down and modified from july 6's SOFWOD.

warmup
we took 5 shots at each spot- continuously moving from the inner cordon, then sprinting to the outer cordon as seen below:

at the end of this part, that's about 50 total shots up in less than 5 minutes.  we didn't take down the number of makes haha... we shot pitiful anyway, but it was a good warmup to get the blood flowing and good for me to get some mechanics down before my game tonight.

then, we proceeded with the SOFWOD.

bench press: 5-5-5-5
12 reps/95lbs (warmup), 5 reps/225lbs, 5 reps/225lbs, 5 reps/225lbs, 5 reps/225lbs

then we did an AMRAP (as many rounds as possible) for 10 minutes:
100m farmer's walk w/45lbs plates in each hand
20 kettlebell swings (25lbs)
15 elevated pushups
8 side-to-side pullups

here is HD going through his first couple of rounds:

this AMRAP sneaks up on you and doesn't appear to be a forearm workout, which it really turned out to be... if you try this, definitely do not sleep on the farmer's walk...

results
HD: 2 rounds, +100m farmer's walk, +20 kettlebell swings, +15 elevated pushups, +2 side-to-side pullups
DV: 3 rounds, +100m farmer's walk

lastly, treadmill
15 minutes at 7mph, .5% incline
total: 1.75 miles, approx. 198 calories burned

overall, good morning.  i think we performed well with about 10 hours in between last night's session and today's. 

wish me luck tonight.  still deciding on whether or not to go really hard or moderate tomorrow morning... we shall see.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness