Daily score: 6 (tired, too much birthday party, not enough rest)
Workout:
A. Tall kneeling KB halos; 5 slow controlled reps in both directions
x5; rest 90 seconds
26#,35,35,35,35
B1. Row sprint 15 seconds @100% x4; rest 15 sec
99,100,102,99
B2. Bent knee hollow body rocks; 30 seconds x4 rest
30x4
B3. HS hold against wall; 30 seconds x4; rest as needed to recovery
30x4
C. Band hip adductions/abductions; 10 reps in both movements x4/side; rest 1min
10x4
+
20 min amrap:
20 sec plank hold
50meter two arm KB front rack carry
20 sec side plank per side
250m row
5 rounds + 20 + 50m + 20 seconds on the right
+
mobility work 20-30 min
Done
Felt way better after I got moving today. It was my birthday Saturday and the weekend has been packed with activities and not as much rest. All good stuff, but it caught up with me today. The WOD was great practice at controlling my breathing and using my core while fatigued. I think the kb carry was the most challenging. Thanks!
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