Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
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WOD 120116 (Rx’d)
5 RFT of:
12 TTB,
12 Wall ball 20lb
Time: 7:50
Technically not Rx’d as I did them in the wrong order ! Happy with the time
WOD 120118
Split snatch 7 x 1 rep
73, 73, 73, 95, 95, 95, 95
First time with this lift so I kept the weight comfortable and doubled up on the WODs to catch up a bit
CFWU x 2 (10 reps, minus pull-ups since i did a back workout)
then
2 x max effort set of band-assisted pull-ups
2 x max effort unassisted pull-ups
Strength: ring pull-up and muscle-up progressions.
then
WoD 3 RFT
60 single unders or 20 double unders
20 abmat crunches
20 20-inch box jumps 9:55
$-out 2 max effort sets of ring rows w/ feet elevated on 24” box
i’ll feel this two days from now. i’m suprisingly un-sore from Saturday’s METCON madness, which consisted of 4.5 mile t-mill run in vibrams and 6k row (split evenly into thirds). Starting back slowly with the VFFs, with the goal of eventually getting back to running 10k’s in them without pain.
