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BUY-IN: general ultimate game warmup, with lunges, high knees, butt-kicks, stretches, cutting drill and Turkish get-ups while holding the disc
WOD: 22:34
CASH-OUT: throwing the disc for 15 minutes, I was so bagged!
Gotta say, those pull-ups are just killer in the third round. That must have taken me half of the total time, honest! WOD buddy puked three times afterwards, so I know we pushed this one hard!
Overhead squat 1-1-1-1-1 reps
45, 55, 65, 75, 85
Front squat 1-1-1-1-1 reps
65, 85, 115, 135, 155
Back squat 1-1-1-1-1 reps
175, 195, 215, 235, 255
~Really had problems with overhead squats. I kept rocking forward on my toes = knee pain and back spasms. Hopefully, my form will improve. (it couldn’t be any worse!)
Cash out:
bench press/resistance band ab twists (3 sets)
arnold press/incline 3 way ab crunches (3 sets)
squats,pushups,pullups,situps “PACKISH SCALE”
15 squats,pushups,pullups,situps
35 squats,pushups,pullups,situps
50 squats,pushups,pullups,situps
17:28 beat last time bt 30 sec. did 35 instead of 25 for round 2 because thats what i did last time . i know everyone wasnt a fan of the clown so changed my avatar to a softer image, but i still hula hoop
Five rounds for reps of:
1 min Wall ball (sub’d SDHP 45#)
1 min 15 foot rope climb (sub’d a strange movement that seemed to replicate a rope climb fairly well, we decided 6 reps = about 1 climb)
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
This was one of those WODs where I read it and thought, oh yea, easy day today and of course, I’m proven totally wrong when I did it. Not sure why I haven’t learned my lesson yet…
God, I hate rest weeks. Never again (well… okay, that would be unreasonable).
Back at it:
WU
DROMS
3 Rounds
15 Squats
15 Pushups
15 V-ups
HBBS
WU: 135x5, 165x3, 185x3, 205x1
Work: 245x3, 265x3 (PR) Didn’t feel as confident on these because of the rest. I work better when my body’s used to the stress. Oh well…
OHS
WU: 45x5, 65x5
Work: 75x5, 85x5 (PR) Doubled up, but these were light anyway, so it felt like skill work
And now, for the big one…
Metcon:
FRAN!!!!!!
15-12-9
65# Thrusters
Pull-ups
Time: 03:51
Compare to 091013, which was 12-9-6, 65# Thrusters, 21-15-9 Pull-ups = 03:48 Felt like a PR? Is it? Time-wise, no, by 3 seconds, but I haven’t done the calculations yet. Either way, I wanted to shoot myself. Wanted to do Rx’d pull-ups, but sweat made grip rough and my kip was going nowhere. Thrusters felt easy
Cash out:
TGU w/ 35# DB (PR) These are hard with the right arm. Will have to work on those. Left arm, piece o’ cake
Static stretches
warmup: 5x5 of boxjumps, situps, push-ups on box and airsquats (had a cold so chose four)
r1: 15/15-200m
r2: 16/8-200m
r3: 20/8-200m
The scaled version for puppies was for three rounds, and since I had a cold I wasn’t really planning on doing more… but then…
Since my friend was going to do five rounds, and I really felt endorfin high, I decided to do five anyway -in your face Cold
