1. Warm-Up
4 Rounds:
10 Narrow Grip OHS with empty bar
10 GHD Situps
5 Strict HSPU (2 strict + 3 kipping)
10 minutes
*This warm up definitely did NOT get my heart rate up.
2. Strength
Touch & Go DL
1x6@67.5%, 1x5@77.5%, 1x4@87.5%, 1x1@97.5%
6 @190#, 5 @220#, 4 @250#, 1@
5# up from last week on set of 4
3. MetCon
8 minute AMRAP
15 Thrusters @55# (UB)
15 C2B Pullups (singles)
15 Thrusters @65# (10/5)
15 C2B Pullups (8 singles)
15 Thrusters @75#
15 C2B Pullups
15 Thrusters @95#
15 C2B Pullups
Max Wallballs @14# with remaining time
53 Reps total
This was the worst I've felt in a WOD so far. I don't know why, but I didn't have C2B pullups AT ALL today. Part of the problem was not getting my heart rate up before I started and the first 15 thrusters felt terrible. Then I was literally doing 1 C2B pullup at a time. Just awful!
4. Interval Work
5 Rounds:
300m Row (~1:18)
20 KBS @35# (UB)
60 DU (only last set UB)
1 minute rest
Total Time- 22:52
Splits- 3:36/3:24/4:07/3:52/3:46
5a. Bitch Work
4 x 400m Run with 1 minute Rest
Splits- 1:52/1:48/1:45/1:41
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