Worked Split Jerks from the floor. 5-5-3-3-3 - worked up to 135#, was really happy with that. My 1RM is just 145#, so 3 @ 135# was good for me, and I power cleaned that 135#.
WOD: Team WOD taken from the Kill Cliff East Coast Championships and modified 20 S2OH @ 165# for women (I scaled to 120# and 20 was between 2 of us) Partner carry shuttle sprint 10 reverse burpees each (they changed this from the handstand walk - so disappointed, because I can do that!!) Partner carry shuttle sprint 20 S2OH Partner FR Walking Lunge (50')
I don't know our time, but it was a lot of fun!
After that, did 6 rounds of 1 min work/1 min rest of DUs. By the last two rounds, my shoulders were toast! I think my last round, I only got 60 in (as opposed to almost 90 my first round).
*Did this Sunday and had Saturday as a recovery day
WOD: total time 23:39 splits: 1 - 4:47; 2 - 5:00; 3 - 5:05; 4 - 4:57
Strength: EMOM 7 mins - did my DLs @ 115# 1st min: 8 HSPU + 5 DL 2nd min: 8 HSPU + 5 DL 3rd min: 8 HSPU + 0 DL 4th min: missed 5th min: 7 HSPU + 3 DL 6th min: 7 HSPU + 0 DL 7th min: 7 HSPU + 3 DL *I don't think I rested long enough to recover from the rowing before I started this. I was a little light headed after my HSPUs and just felt like I was completely gassed.
Core: I worked on t2b today instead. I know we did a lot of them this week, but with my hands torn up, I didn't do them as Rx'ed.
Worked out at BCCF
ReplyDeleteWorked Split Jerks from the floor. 5-5-3-3-3 - worked up to 135#, was really happy with that. My 1RM is just 145#, so 3 @ 135# was good for me, and I power cleaned that 135#.
WOD: Team WOD taken from the Kill Cliff East Coast Championships and modified
20 S2OH @ 165# for women (I scaled to 120# and 20 was between 2 of us)
Partner carry shuttle sprint
10 reverse burpees each (they changed this from the handstand walk - so disappointed, because I can do that!!)
Partner carry shuttle sprint
20 S2OH
Partner FR Walking Lunge (50')
I don't know our time, but it was a lot of fun!
After that, did 6 rounds of 1 min work/1 min rest of DUs. By the last two rounds, my shoulders were toast! I think my last round, I only got 60 in (as opposed to almost 90 my first round).
Did Tabata Hollow Rocks at home later
Did Tabata Hollow Rocks
*Did this Sunday and had Saturday as a recovery day
ReplyDeleteWOD: total time 23:39
splits: 1 - 4:47; 2 - 5:00; 3 - 5:05; 4 - 4:57
Strength: EMOM 7 mins - did my DLs @ 115#
1st min: 8 HSPU + 5 DL
2nd min: 8 HSPU + 5 DL
3rd min: 8 HSPU + 0 DL
4th min: missed
5th min: 7 HSPU + 3 DL
6th min: 7 HSPU + 0 DL
7th min: 7 HSPU + 3 DL
*I don't think I rested long enough to recover from the rowing before I started this. I was a little light headed after my HSPUs and just felt like I was completely gassed.
Core: I worked on t2b today instead. I know we did a lot of them this week, but with my hands torn up, I didn't do them as Rx'ed.