Monday, March 20, 2017

Finally, Open 17.5!

Monday - Decided to re-test. Still goal of 30. Different plan. Full warmup
17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
23 reps. Still no good. Little slower on times. DLs - started with sets of 6. still had to drop to singles, might have taken more out, or just still tired. WBs went smooth, 10!. Row felt fine, about the same. HSPU - not sure what happened, got 1 no rep, wasn't feeling great, more fatigued than expected. Started with sets of 5....
5 min cool down row. Cryo.

Tuesday - Felt like crap. Wrist, shoulder, back all wrecked. Stayed home, did Romwod and Xover.

Wednesday - Coach 5,6.
Messed with DB thrusters, 50# gonna suck.
WOD - 3 Rounds
14 Cal Bike
15 Strict PU
9 Burpees
9:04 - really had to break pull ups.
Post - 20 min row
at 16, 12, 8 and 4 - stopped to do 5 inchworms, 10 Samson stretch, 10 RBM, 20 Air Squats. 3500m
Cryo, KLaser

Thursday - Rest. Did ab work with Wy, Cryo, Xover, then some bike spinning/movements

Friday - Coach 5,6. Followed warmup. Wrists are throbbing.
WOD - Open 17.5
10 Rounds:
9 Thrusters 95#
35 Double-Unders
15:06? - not as well as planned, broke all 5/4. Dubs were a mess.

Saturday - Good warmup,
3 Rounds - 2 min each
1 - 30 Cal Row
2 - 20 TTB
3 - 10 Power Clean 135#
Ugh. Last week of Open. Potluck

Sunday - Rest, RomWod, Xover, Easy bike

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