WOD: Saturday Blast

Workout
20 minute one-arm long cycle (20kg)


20 minute AMRAP
   -one leg squat, bench assisted (5 each leg)
   -10 ab roll outs
   -10 rows
   -20 bw squats
   -10 chair dips
   
Finished on the rower with 750 meter sprint


Results
Whew, that was a lot of work!  I didn't keep count on the long cycle.  Aside from the left hand hurting (calluses), it wasn't too bad.  I started with 10 reps a hand but was down to 6 reps a hand by the end.  Still, that was better than my last attempt at that one.  It felt good to get a sport workout in because we're only 2 weeks out now!


For the AMRAP, I got 8 rounds + 10 squats, 10 rollouts and 9 rows.  The squats were like pistols but with a bench.  They aren't too bad, but I am nowhere near being able to do a real pistol.  The rollouts were like a powerwheel, except we used the sliders - small coaster like things with a gripped side and slippery side.  They got tough after a while


For the rows, I did a combination of inverted rows with TRX and bent over rows with the 16s.  The TRX was kinda of in the way of the boxing class, so couldn't always use them.  And the chair dips were on the seats of 2 chairs, so they weren't too difficult.  


I finished the row 2:58 which I was happy with...my legs were not.