Warm-Up: Tabatha DUs, air squats, push-ups, sit-ups at 20:10 for 10 minutes
Skill: Hang Clean building to heavy – ended at 95#
WOD: 1 RFT of 40-30-20 dumbell snatches alternating (20#), goblet squats (20#), frog-leg sit-ups – 15 min time cap which I hit before I finished the goblet squats and sit-ups. It’s ok, my legs already feel like a baby giraffe 🙂
Capped the workout at 1.5 hours which meant I was short 30 burpees and 1.5 miles worth of running. I chose to break them up into 10 reps of each activity and then run a half mile. At the end of the time, I just started finishing up the repetitions of the activities without running in between.
The muscles in my shoulder and neck started spasm-ing during CF on Monday so today was my first day back. I spent Monday and Tuesday at the chiropractor and then Tuesday and Wednesday laying on bags of ice but felt better Thursday.
Warm-Up: 3 rounds of 250m row, 100 single unders, 30 sec static hold
Strength: 500m row for time (2 mins flat :))
WOD: 3 RFT of 10 manmakers, 30 frog sit ups, 30 supermans
19:42 but I did deadlifts at 75# instead of manmakers because of my shoulder. It felt good to be back at the box and I talked with Jim for awhile afterwards about my shoulder. I’m going to start focusing on my posture. Jim let me borrow a PVC pole to put behind my back and hook my elbows around while I watch TV/hangout at home to try to help me built up some basic posture muscle in my shoulders. I’m also going to focus on it at work.
We did it in pairs (thankfully) so Jess and I finished in 18:10. We definitely finished before any other girl partners and several all male pairs. 🙂
Our strategy was to do as many reps before switching people. The person not working on Angie had to jump rope. It was actually the jump rope that made me so tired. We both ended up doing approximatley 50 reps of each of the four exercises. One day I’m going to do all these reps by myself in less than 20 minutes…
It sounds super easy, right? Wrong. The WOD was capped at 20 minutes and I still have the sets of 10 to go.
Prior to 2013 I had never done a double under. I had never even had the desire to think about attempting a double under, much less actually do one. Now I’m working hard to complete 150 as fast as possible. I’ll get it – it’s just going to take me a little longer to get this hero WOD completed…