Back Squat & Farmer Carry

WOD:

20 Rep Back Squat + 100yd Farmer Carry

135# X 20 Back Squat
65# Dumb Bells Farmer Carry

155# X 14 Back Squat
155# X 6 Back Squat
65# Dumb Bells Farmer Carry

Didn’t do the third set as my back was tight.

Strict Press

WOD:

Strict Press 5 X 5:
95# X 5
115# X 5
125# X 5
130# X 5
135# X 5

200m Farmers Walk w\ 45# Dumb Bells

DCF WOD

WOD:

3 Rounds:
200M Farmers Walk 45# plate each hand *
20 Wall Ball (20#/10ft)
*5 burpee penalty for dropping wieghts

Time: 32:18

This is was one fucking hard WOD. I ripped the skin from one of my fingers and there was all these blood spots all over the interior of the plate. I did an unGodly number of burpees. The burpess themselves were not that bad, it was my grip strength that was failing. Stav did the WOD in 10:56, which is just ridiculous. The first round took me 6 minutes, the second took 10 minutes, and the last took me about 15 minutes. It was so ridiculous. But it was good to finally be back to working out. I got food poisoning on Tuesday night from some Mexican food. Wednesday was one of the worst days of my life. I was finally up to par on Friday, but was a little weak. I should be hitting it hard next week now that I no longer have a job and nothing but free time.

Back Squat

Since my form was so bad, they had me practice air squats in front of a wall without any weight, but with a PVC pipe.

I probably looked something like this:

MetCon after:

200m 20# Dumb Bell Over Head (waiter carry) walk
200m 35# Kettle Bell Farmers walk
200m run

The walks had 20# in each hand, and 35# in each hand for the waiter carry and farmers walk. The waiter carry killed my left shoulder. Something is wrong with it for sure.