Swingers & Gut Check

Quick trek down the hill offered a great opportunity to blast a quick WOD.

Strength
Wendler/Deadlift
WM 5/95, 3/115, 3/135
WK 3/150, 3/165, 9/180

Asst Metcon
6 RNDS
10 GHD sit up, both hands over & touch
10 KB OHSwing 16kg

Love that the 35# feels so easy to move now ... GHD, not a breeze, but all work unbroken and quick, efficient, felt good. That about covered it. Nice de-load week.

Now resume the position! I can't wait for tomorrow ;)!

Variable

Endurance is not just the ability to bear a hard thing, but to turn it into glory.
~William Barclay

Buy-in: V02 Max 10 minutes - KB Swing

Range of Motion, oh yes, need to work out the last couple of days. Feel a bit of lactic acid, feels good, not overdone, but need to keep things loose.

KB Workout

4 RNDS @12kg

5 SDHP to Sprawl

5 Goblet squats

5 Snatches R/L es
5 Leg raises (1,2,3)
5 Figure 8 to Hold
5 Rows R/L es

Durability
Tabata sit ups ;)

Strength
Bench Press Wendler
5/5/5+

Hey Squat...Grow Up!

Be sure to put your feet in the right place, then stand firm.
~Abraham Lincoln

Buy-in: 1 minute DownDog, 1 minute GobletSquat, 1 minute PrySquat


g the Squat from Patrick Cummings on Vimeo.

603 PTP:
Day3
Deadlift 1) 140 x 5 2) 130 x 5
Press    1) 50 x 5  2) 45 x 5

Cash out: Backsquat 5-5-5-3-3-3, 70/80/90/100/110/120
Nice little Wendler ditty ;) formula for WK1

I thought I would want a little 10 min AMRAP metcon in here today, though not prescribed. Feeling good, but I can follow directions ;) and am happy for it.

Endurance
run this afternoon.  4x400 1 minute rest between.

Plank holds: 30 seconds x4 on each rotation

I LOVE Tuesdays

CFE WOD
30 Box Jumps 20"
40 Walking lunge steps
50 Ring push ups (ugh, but done!)
60 Pull ups (feels so good!)
70 Sit ups
80 Squats

16:17

Strength - Wendler 5/3/1
Bench Press
45/55/65, 75/85/90

Flirty Friday

Just because I was only flirting with a real WOD. These spider bites are not only ugly and uncomfortable but I think the venom is still moving through my system. No use pushing the envelope when I am not sure what that even means. Energy is low, fatigue is high. Today I am just in to keep the body in motion. It is athlete's choice and there are so many good ones! Today I chose a duet.

10 GHD Sit ups.....1 Squat
9 GHD Sit ups....2 Squats
8 GHS Sit ups...3 Squats
.
.
.
1 GHD Sit ups...10 Squats

4:53

Boy, those squats felt good after the Wendler today! Not too bad for just a body in motion ;-).

Wendler 5/3/1
Backsquat 3/3/11

Hold off of Skills, SMR

Monday already?!

WOD

5RNDS
15 Burpees
15 Pull ups

7:54

Some fatigue today, though not muscular. Just slow extracellular matrix it felt like. So pull ups could have been unbroken last 3 rounds, next time~ just don't let go! Burpees felt excellent ;-) yeah burpees!

Wendler 5/3/1
Press 3,3,3+ (5) very fatigued today, presses over 3 felt like a ton

Skills:
Rope climb
too much fatigue...theme here?? didn't even feel like

WM
R400
2 min arm & shoulder
5 push ups
2 min hips & legs
10 squats
10 ghd sit ups
10 ghd hip xtention/good mornings