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Haha thanks. It’s the only way we can keep our sanity here. We were talking about going into Beast Mode and punching the grader as we did push ups before hand. Thinking next PT test I’m actually going to scream Beast Mode On and then when I’m done with the 2 mile run collapse and gasp Beast Mode Off lol.
Front Squat
WU: 45x10, 65x10, 95x5, 135x3, 185x1
Work: 205x5, 215x5(PR) Front squats were tough today. Last two reps of 215 were rough, but I managed to get some hip drive in there.
High rep High Bar Back Squat: 155x20 This was just painful. Considering that HBBS and FS are roughly the same, it was… less than desirable, but I got through it
WOD
Row 2k
Time: 09:22 Could’ve been faster. I was exhausted from strength work and I was just a sap. I didn’t bring it like I could have. This is my baseline, so I’ll have to definitely work on this
Pack:
Three rounds for time of:
10 Muscle-ups (or 20 of the progression of your choice)- 1st 2 rds were progressions, last rd was pullups
50 Squats
25 GHD Situp Progressions
Time: 16:59
I do MU progressions using the ab straps hanging from our pullup bar. The setup is almost the same as the seated MU progressions. The only problem is that our bar is part of a cable machine with a peck butterfly thing on it. On the second rep of my last set of MU progressions I swung my head back a little too far and BLASTED it on a big metal crossbar . After a short break to shake out the cobwebs I did 10 strict pullups and then finished strong on the rest. At the end I almost puked, but I’m not quite sure if it was the WOD, the head trauma, or both.
my back is still on the mend, there is very little i can still do… 20 minutes on the elliptical today then stretched like a mutha! getting a massage tonight. i think i’ll be able to cautiously resume wods on monday.
3 rounds
1 min wall ball (12#)
1 min towel pull up progression
run 400m
rest
I didn’t record my reps cause my pen died, but i did about 21-25 reps of wall balls per round, and about 30 towel pull up PROGRESSIONS per round. I finished the runs in about 2 to 2.5 minutes.
I kind of quit after the 3rd round. I was originally intending to do 5 rounds; my head wasn’t in it.
Cash out:
squat cleans 3 sets, 10 reps: 67#, 72.5#, 78# (focused on form)
1000 m row
As it is a rest day, thought I might drop an idea on the folks undertaking the 100 day burpee challenge. This week I started using Tabata intervals for my burpees. For me, this is a great way to quickly knock out the day’s burpees (63 for me today)...20 seconds of burpees and then 10 seconds of rest, repeat. This turns out to be a great, quick workout in the evenings (I do the WOD in the morning).
. After a short break to shake out the cobwebs I did 10 strict pullups and then finished strong on the rest. At the end I almost puked, but I’m not quite sure if it was the WOD, the head trauma, or both.
