Getting Close

Yesterday I drove to my brothers and helped with some wiring. By the time I got home it was dark and snowing so I didn’t feel motivated for a workout. Went to the gym at noon with the crew.

Pendlay Rows

  • 2x10x45#
  • 2x10x95
  • 2x10x115
  • 10×125

I used a supinated grip.

Conditioning

30:00 EMOM (alt with 45s work & 15s rest)

  • Bear Crawl
  • Dead Hang
  • Side Skaters
  • 1-arm KB Thrusters (26#)
  • Plate Hops (45# plate)

Might feel all those bear crawls. Was able to hang on to the bar for the full 45 seconds each set. Did 10 thrusters per side each round and then 11/side in the final round. The plate hops were more tiring than expected.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Was really getting ugly in the 3rd round and I had to give it for a quick rest after 6 tuck-ups in the final round. Getting close to unbroken all the way, but don’t want it to be a complete shit show either. Finished in 6:11, which is a best by 5 seconds.

Big Slow Sets

Still sore all over the place. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 2 Sets
    • 10/10 Single Arm Kettlebell Thrusters (26#)
    • 20 Superman Extensions
    • 100 Jump Rope

Strength

There was no way I was doing the front squats with my back. Lunges sounded like a good way to hit some legs.

5 Sets

  • 20 Dumbbell Overhead Walking Lunges (40#)

I alternated arms after 10 every set.

Conditioning

  • 10 Strict Chin-ups
  • 75 Thrusters (45#)
  • 10 Strict Chin-ups
  • 50 Overhead Squats (45#)
  • 10 Strict Chin-ups
  • 75 AbMat Sit-Ups

The Rx weight was 75# so I scaled back with a goal of going unbroken. I got through 50 thrusters and there was no way I was getting another 25 in a row. I broke and then finished the last 25. I was able to do the OHS unbroken. Big sets for those 2 movements, but each rep was really slow. I did 5-5 on the first set of chin-ups and then all sets of 2. Finished in 12:52.

Weekly Challenge

1:30 AMRAP

  • 1 Pull-up
  • 2 Push-ups
  • 3 Air Squats

Was combining the movements as much as possible while still hitting the require ranges of motion. When someone called out 45 seconds I about died! I figured we had 10-15 seconds left. Hard to count, so I may be wrong with a score of 12+4. If anything I think it would have been 11+4.

Five Fifties

Went in at 1pm.

20:00 EMOM (alt)

  • 15 cal Row
  • 12 Burpees

Good cardio. Harder than I remember and we did this with 15 burpees during Open prep.

For Time

2017-05-14-wod

  • 50 HSPU
  • 50 Box Jumps (30″)
  • 50 One Arm KB Thrusters (44#, switch every 5 reps)
  • 50 MB Sit-ups (20#)
  • 50 One Arm KB OH Walking Lunges (44#)

I expected the handstand push-ups to be terrible for that many reps, but it wasn’t that bad. I did 3 sets of 10 and then 6-7-7 to finish at about 3:40. I didn’t stop moving on the box jumps but there were slow as I was taking a step or two back each time I came down. I think I finished at 8:32. I did 5 on each arm before dropping the kettlebell for 3 sets of 10 and then finished up the last 20 without putting it down. Never stopped on sit-ups. On the lunges I went 13 right, short rest, 13 left, short rest and then the same with 12s. Finished at 17:52.