Aug 25 2012

WOD 

5min AMRAP: row @2K pace 1189m - this feels (and is when crunching numbers) slower to me than it should have been

rest 5 min

5min AMRAP: 15 box jumps (20'), 20 walking lunges 4 rounds + 5 BJ - Killed the box jumps, very pleased with that and very unusual for me; oddly the lunges were f'ing hard.. difficulty getting my knee all the way to the floor. Typically lunges are my moneymaker :/ But proudly, I just pushed through.

rest 5 min

5min AMRAP: 15 KBS (16kg), 10 DU 4 rounds +1 KB - All KB swings unbroken, nice controlled breathing until last round; DUs were nasty the first two rounds but then I strung together 10 for the remaining 2 rounds. I am pleased with that. CHEST UP!

Watch out for that first step ... It's a doozy!

WOD
Strict Press
3-3-3-3-3

10-20-30-20-10:
Weighted Lunges (95/65)
Box Jumps (24″/20″)

RESULTS
Press 65#

9:25 (45#lunges, small box plus 45# weight)

ANALYSIS

First WOD back at full capacity in two weeks - I don't count last Saturday since I was basically hallucinating the entire time ;)  And I guess this wasn't full capacity weight-wise but definitely lung-wise.  I am glad I scaled it so much because I am sore (in the core of the butt!!) today but not immobile.  I am also feeling really weak in regards to weight lifting.  I recognize its been about a month with only sporadic lifts but still a disappointment. I am looking forward to getting back on my weekly schedule.

Quad WOD of death!

WOD
5 rounds of:
5 minute AMRAP:
2 Strict Pullups
4 Overhead Squats (115/85)
8 Lunging Steps
Rest 2 minutes


RESULTS
sub 2 strict pull-ups with four box pull-ups (rest toes on box and use for support as needed)
#55 OHS
21 rounds + 4 pull-ups + 2 squats


ANALYSIS
OUCH!!!  And I am even more determined to string pull-ups.