Didn’t a chance to post on Tuesday, so here it is, first post in over a month!
This is my first WOD in about a month. I tweaked my groin playing ultimate, so I lay low for 3 weeks to make sure everything was OK. As well, My wife just gave birth to our son, so getting away from the family for a WOD was going to be difficult to say the least. Now that I’m almost 100%, I’ll slowly bring it back to a 3xweek frequency. I’m glad I did the puppies scaling as I kept up a constant burn throughout the WOD. I could have done MUs with the rings higher but I couldn’t find another place to hang them besides the pull-up bar on the machines. Plus, the leg step ups and tuck sits really worked my groin. It’s good to be back!
This is my first WOD in about a month. I tweaked my groin playing ultimate, so I lay low for 3 weeks to make sure everything was OK. As well, My wife just gave birth to our son, so getting away from the family for a WOD was going to be difficult to say the least. Now that I’m almost 100%, I’ll slowly bring it back to a 3xweek frequency. I’m glad I did the puppies scaling as I kept up a constant burn throughout the WOD. I could have done MUs with the rings higher but I couldn’t find another place to hang them besides the pull-up bar on the machines. Plus, the leg step ups and tuck sits really worked my groin. It’s good to be back!
Top set was 282, PR by 17# (the previous PR was pretty old)
3RFT
OHS PVC
Barrier Jumps
2:47
Since it was raining and I could not properly OHS or DU I decided to have some fun with thin and see how fast I could go is I took the weight and skill out of it. I fumbled on the barrier jumps a bit and I noticed how long you have to be in the air to clear a 2x6 (my guess is twice as long as a DU) Anyway, it was fun to see where my motor topped out. Previous was in the 6 min range with 95# and DUs.
WOD
Three rounds for time:
10 OHS, 45#
50 DUs—subbed jumping over large dumbbell
6:51
Probably could’ve done 55-65#, but I don’t have rubber plates and I knew I’d def want to drop those bad boys on the third set. Sucks working out in a plain ol’ gym.
Cash out
Yoga-like stretching for 15 min
I’m finally getting close to touching my toes!
Did the following instead of the double unders. Seeing that I just had a baby 6 months ago, my pelvic floor muscles are not that great, and well…I really just didn’t want to pee my self repeatedly in the gym
The Porch:
Five rounds for time of:
65 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
By the time I got home from work I had little time to sleep let alone work out so took rest day on Wed. Last night did the WOD
45# overhead squats: Form could use help, look forward to working on it.
25 DU: Pretty much am horrible at these. i guess I know something I will be using as a cool down for a while.
9:21
