Wednesday, February 20, 2013

Wednesday: Cardio Intensive and MTB Training

Today was a gasser:
AMRAP (as many rounds as possbile) in 20 minutes:
10 kettlebell swings 30 lbs
10 box jumps
10 ring dips (used the purple band to assist)

I did 13 rounds and was tired halfway through this WOD!  I got into a rhythm with the box jumps but eventually was feeling shaky so I ended doing the last 5 rounds just as step ups.  The ring dips were hard, the front of my shoulders were burning by the end.  Overall -tough due to the shortness of each round and the high intensity of the box jumps.

I rested for 5 minutes and then worked on my mountain bike training program:
Kettlebell halos 30 lb
One-arm Kettlebell swings 25 lbs
Handstands (I think I'm getting better at this but I still walk up the wall instead of kicking into position)
Pullups (band-assisted)
Close squats

I posted a video to show exactly what I do for these exercises:


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