Carolina Beach

It was a busy May and June promises to be even busier. And it’s been a long time since I’ve posted.

Again, just a few of the workouts I remember and in no chronological order.

10 RFT
25 unbroken double unders
DB (30#) DL + HC + PP + thruster

AFAP
10-20-30 Abmat sit-ups then Russian KB swings then weighted squats (30# med ball); run 100m after each round

AFAP
2-4-6-8-10-8-6-4-2 run 10m forwards & 10m backwards
4-8-12-16-20-16-12-8-4 per arm plank DB rows

AFAP
35 unbroken dus*
2 strict and unbroken HSPU
*If broken, complete unbroken rounds @ end

I broke during 2 rounds, once because my hands were sweaty and slippery and I lost grip of the handle and again when I neighbor waved at me and, well, I waved back.

AFAP (on the beach)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
10m shuttle sprints & 6-count burpees

100 strict ring dips in unbroken reps; complete strict HSPU after each round; rest 1 min between rounds.

I began with 15 and the fewest reps was 8 the last round. My arms were sore the next day.

Max rep calories rowed in 10 strokes (no fewer than 10 stokes/min) + 25 extending air squats; complete as many rounds as max reps rowed any round

I rowed 12 calories quite a few rounds, thus 12 rounds; that’s 300 air squats and over 130 calories.

AFAP
Run to Michigan Ave. & back
10-9-8-7-6-5-4-3-2-1-1-1-1-1-1 back squats @ 95, 105, , 135, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, & 235# (95% of 1RM)

According to Apple Watch, I ran 4.75 miles. I also completed 60 back squats with accumulated weight of 7950#. Luke hardly budged the entire time. That last squat was a struggle, but I got it. Time = 54:54

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