Monday, May 05, 2014

Back from ATL

Monday - Skill work on bottom of squat, 5x40on, 20 sec rest.
Regional WOD 3
3 Rounds (16 minute time cap)
50 Pistols
7 Ring MUps - Sub-2 strict pull ups+4 push ups. Started w/4 ring dips first round, shoulder was in pain.
10 Hang Power Cleans 115#
Made it through 1 round + 58 reps (1 hpc). Completed the rest after time.
Post WOD - 3 x 150ft farmers carry, 70# db's.

Tuesday - Run: Easy 2.5 mile warm up to track. 400m @ 5:35, 400 easy, 400m @ 5:35, 200 easy, 400m @ 6:05, 200 easy, 200m @ 4:55, 200 easy. 2.5 mile cool down super easy.

Wednesday - Skill: TGU - 35#x2, 40#x2, 45#x2. Rope climb work
REGIONAL WOD 5
10 ROUNDS
1 Legless Rope Climb - Did 4 weighted pull ups
200ft Sprint
Ended with a 400m run with the vest.

Thursday - Regional WOD 6
50 Cal Row
50 Box Jump Overs 24"
50 Deadlifts 160#
50 Wall Balls 20#
50 Ring Dips - scaled w/ band
50 Wall Balls
50 Deadlifts
50 Box Jump Overs
50 Cal Row
36:25. Made it through the ring dips and back to the wall balls in the 21 min cap, and to the deadlifts at the 25 min. Last row was around 4 minutes and 800m to get 50 cals. Sould not manage a ring dip with left shoulder.

Friday - Really sore from past 2 days. Decided not to go train today, even skipped the easy run. Took the dogs for a 4 mile ruck. Did I mention I am sore. Yowza.

Saturday - 6.6 mile figure 8 course with WRC, 7:51 pace, pushed it! Then headed to xfit.
WOD
10 min AMRAP
10 KB swing 55#
10 ball slams 30#
10 wall balls 20#
5 rounds + 20. Took a few too many breaks, started the music, etc.
Post WOD - worked on snatch. Hang power snatch, 3x65#, 3x75#, 3x85#, 3x95#, 2x115. Had to switch to hang squat snatch. Last hang squat @ 115#. 2 attempts @ 125 failed.

Sunday - 3.5 mile ruck with Y and the dogs. Mothers Day lunch and movie.


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