Finish with L-Hangs

Feeling good and my back is better each day. Walked another 18 holes of golf this morning. The walking is probably helping too.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 10 rounds
    • 100m Run
    • 10 Suitcase Deadlifts (72# KB)

The runs were just a slow jog to loosen up.

WOD

5 rounds

  • 10 Ring Rows
  • 10 Burpees
  • 20 Goblet Lunges (53# KB)

I like this one because I need the ring row work, burpees keep up the intensity, and weighted lunges or good for the legs. I finished in 10:22.

Finisher

7 rounds

  • L-Hang (MAX)
  • 7 V-ups

Surprisingly my abs are sore today from the sit-ups we did yesterday. That rarely happens. I did mostly L-hang in the first round but after that it was a bent knee hang. The hangs sucked and I’m pretty sure I’ll be feeling them the next couple of days.

I stayed after a bit for open gym. Did some DUs and sucked so gave up on them for the day.

Strength

Shoulder Press

  • 5 @ 85#
  • 5 @ 105#
  • 5 @ 115#
  • 3 @ 125#
  • 3 @ 135#
  • 1 @ 140#

That’s a new PR, beating my old one by 5#.

My Poor Feet

Stayed with the night class routine I’ve been doing this week.

Warm-up

5 Rounds

  • 1:00 Bottom Squat Hold
  • 1:00 Jumping Jacks

Not too bad, but coming up out of the squat hold after a minute is a little rough. Quads and knees felt a bit locked up each time.

WOD

20:00 AMRAP

  • 5 Suit Case Deadlifts (each side)
  • 10 Burpee Broad jumps
  • 15 Box Jumps

I used an 88# KB for the suit case deadlifts. Not a big fan of those because it’s hard to keep a good position. Burpee broad jumps and box jumps were fine. I used a 24 inch box as usual. I think I got 6 full rounds. It may have been 7, but I’m leaning towards 6. Matt our trainer kept track and I forgot to look at the board after the workout. In addition to the complete rounds I finished the 5 suit case deadlifts on each side and 8 of the broad jump burpees.

Finisher

Jingle Jangles

These are short sprints. Starting off with 3 lengths in the first minute and then rest for the remaining time. Jump up by 3 sprint lengths every minute until you fail to complete the number of sprints. So each minute you are doing more running and getting less recovery. I got through 21, but thought I was one short one of the girls was a bit ahead of me and went another length, so I didn’t get to go up to 24, which started almost immediately.

I am not wearing my Inov-8 Bare-XF 210’s anymore until after the move to the new location. We did the entire workout outside on the pavement and it was brutal on my feet with all of the pounding. The broad jumps were especially bad so I had to shorten them up. Doing the sprints on the pavement with these shoes was no walk in the park either.