Jumped into the noon class today. Hit my macros and feeling good after a day off yesterday.
5 Round For Max Reps:
1:00 Deadlift (275/185#)
1:00 Max Cal Bike
1:00 Ring Dip
I warmed up 135, 185, 225, 275 for the deadlift. Due to equipment, I ended up scaling the bike for a row, but the workout was still plenty tough.
I went for 10-12 deadlifts, 12 calories, and 10-12 ring dips each round.
Hit the gym with Charlotte before the Easter WOD started so I could grab bagels and coffee while folks worked out. We pulled some stuff from the main site and Comptrain.
5 rounds for time:
9 Deadlift (135)
5 Squat Clean
Time was 8:02. I went unbroken on each movement (fast singles on Cleans) and just focused on moving fast and staying consistent.
3 rounds for time:
24 Cal Row
21 Wall Ball
18 DB Snatch
15 Burpee over rower
Didn’t keep a time, but I wasn’t moving quick. Treated this like a steady conditioning piece.
30 GHD Situp
40 Hollow Rock
Hit the 4:30PM class after staying home from work because Quinn wasn’t feeling great today.
In 20 minutes, Build to a heavy set of 3 Bench Press.
I built up 95, 135, 155, 185, 195, 205. My original goal was to hit 205 so this was exciting!
Team Assault Bike – Max Calories on bike for 10 minutes.
I partnered with Peggy and Valerie. We traded off every 15 seconds figuring in 5 seconds for transition so I ended up doing 10 sprints. We finished with 238 total calories.
New Hero WOD today – Tripp.
10 Shoulder to OH (135/95)
24 Med Ball Situps (20/14)
80 Double Unders
3 Wall Walks
15 Bar MU
18 Thrusters (135/95)
I felt like absolute garbage from the very start. I scaled the S2OH to 115 and the thruster to 95. Everything else was Rx. I didn’t even write down my time it was so slow.
I ended up deciding to go to the gym today even though it meant five straight days of workout out.
10 min – Work up to a heavy 5 rep deadlift
I worked up 135, 185, 225, 275, 315, 365.
10 min – Work up to a heavy 3 rep thruster
These didn’t feel as great. For some reason, my quads are blown up. I went 95, 115, 135, 145 and stopped there.
Then, we did a partner finisher:
2 rounds each (one person working at a time):
30 Air Squats
30 Up Downs
Heather and I partnered up and finished in 8:32.
Tomorrow (Friday) is shaping up to be a bit crazy so I headed in today just to make sure I could hit five workouts for this week. I might end up being able to go tomorrow – we’ll see!
First, we worked on some strict muscle-up work with an EMOM:
8 Min EMOM: 1 Strict Muscle-up
I hit these pretty easily, and I even hit 2 for my last minute. Felt really smooth.
Then, we went into this 15 min AMRAP:
15 Min AMRAP
60 KB Swings (53/35)
50 Cal Bike/Row
30 Power Clean (135/95)
I went unbroken on the KB swings, which was surprising given my disdain for them. Then, I suffered through the bike, went 10/10/10/5/5 on the T2B and singles on the power cleans. That’s what really killed me. Only managed 3 muscle-ups (I was dead).
Total: 183 Rx
Well, going into this, my 500m PR was 1:39. I ended up hitting 3:18 for this 1000m row so I think I could PR my 500.
This absolutely crushed me though. I was virtually useless for the rest of the workout.
Then, 7 Min AMRAP:
2 Front Squat (185/135)
I had to scale this to 135, and I still only got 3+4. I was in deep trouble after that row. My legs were on fire.
We finished with 2 Sets – Max Front Squat at the same weight as the WOD. I managed 15/15. Squats had to be continuous (no rest at the top).