Training:
Warm Up:
ROM drills, dynamic stretching, jump rope
Work Capacity:
5 rft:
9 x thruster
12 x bent over row
400 m run
Total time: 12:18
Endurance:
46 min run (easy pace, ran 9 min hard in the middle)
Durability:
100 x 4 count flutter kicks (unbroken)
100 x superman back extensions
Active stretch
Notes:
Metcon went really well. I haven't done a running metcon in a while and really pushed it on the 400 m runs. Shoulders and traps are sore from yesterday. Changed up my shoes for the run and feet felt great. I am thinking that this is the problem with my feet and achilles getting so sore.
No comments:
Post a Comment