New Normal

Every normal person, in fact, is only normal on the average. 

His ego approximates to that of the psychotic in some part or other and to a greater or lesser extent. 

~ Sigmund Freud

WARM UP
50 meter skipping for height
50 meter karioka left
50 meter back peddle
50 meter karioka right

1 round:
10 meter pigeon walk
10 down dog to up dog
30 air squat w/ 1 second pause at bottom

SKILL
Double Unders
10 minutes practice
Ladder 1-20-1

WORKOUT OF THE DAY
TEAM TRYOUT WOD 4
For Time:
100 meter sled drag (90#/45#)
500 meter row
1/2 mile air dyne sprint
5:42

I'd like to say this was fun.It is done though and hopefully I can take about 30 seconds off if I actually ever do this again. That damn AirDyne, once I hit .25 I just hit the wall. So, the intervals that I have planned to work on weekly should really help me here. It has been a month easy since I rowed, not a completely terrible time of 2:06 after the sled, but I was hoping for a sub 2. Well, at least I know where to focus effort.

CORE
Complete in any manner:
100 abmat situps
50 superman rocks
30 toes to bar
20 knees to elbows from headstand - half against the wall on these, they were pretty cool!

Double up
3pm

A.
Five sets of:
Snatch x 1.1
(rest 10 seconds between singles) 75#
Rest 2-3 minutes

Today's mantra ... just keep doing the work. That is how to get better.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 50% 40
* Set 2 – 5 reps @ 60% 45
* Set 3 – 5 reps @ 70% 50
* Sets 4-9 – 3 reps @ 85-90% 55
* Set 10 – 10 reps @ 55-65% 45
Rest 90 seconds to 2 minutes between sets.


C.
Leaving this one out for the CFA workout above today. Work done in the morning. Tired and ready for dinner.