WOD #1: Squats (Wendler 5-3-1) If you don't know what that is here's a link: jim-wendlers-theory-of-strength. Then, 10min AMRAP (as many reps as possible) of: 10 butterfly kicks, 10 air squats.
The feeling of sore cramped quads lasts for a few days if you've done this workout with the intensity that I know you have! After reaching 225lb. for my 95% 1rep max in the Wendler 5-3-1 and finishing out with 17rds of the 10min AMRAP I was feeling like . This is of coarse something that I hope you and I can improve on... but for now it'll have to do as a good benchmark.
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WOD #2: 3yrds for time of: 400meters running, 50 double-unders, 30 pull-ups, 10, 50yrd sprints for time: GO!
I think running when your legs are already sore is like wading through water. The first 400meter run felt like that and then the second, third and fourth just got progressively harder...progressively worse! Then I felt like I caught somewhat of a break with the jump rope and pull-ups and felt like I should have been pushing myself a bit harder but when you know that you have to run as soon as you finish, it diminishes your enthusiasm. Now it might be something entirely different for you...maybe running doesn't scare you like it does me. Your weakness could be any exercise and I'm here to tell you that no matter how hard it is: YOU HAVE WHAT IT TAKES! You may not want to, but when you have to dig down deep and give it your all, that's when you know you're going to see real changes in life...and not just physically but mentally and spiritually as well.
After 20min. I finished the 3rnds and felt surprisingly better than I had anticipated and tacked on some suicides. How did you feel?
