WOD:
3 Rounds:
400m Run
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
Time: 24:43
This WOD was done in 100+ degree weather. When ever I was breathing in on the run my mouth and throat was so damn dry. My first round took about 7 minutes, which is far slower than my 5:20 PR. I also had an awesome rip on my finger right by the knuckle, so that didn’t help with the pull ups. I did have a more than a few sets of consecutive kipping pull ups.
WOD:
5 X 5 X 5 X 5 X 5
Weights: 155#, 165#, 175#, 185#, 200# (2 reps)
For 5 I had a 10lb PR. The 200# set was really tough, but I cannot wait to try it again. I had one bail out at 165# because of poor breathing patterns. I inhaled and before I could hold my breath I went down, and at the bottom of the squat I had to bail as I lost form. Shilpa also did well with the squats, she also PR’d.
MetCon after:
Newbie:
400m Run
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
Time: 5:20
PR’d by 17 seconds.
WOD:
Back Squat
5 X 5
95#, 95#, 115#, 115#, 135#
Bryan, another trainer at the gym, watched my form one on one when I was doing the squats. I had to spread my legs a little wider than the normal stance as I do not have enough flexibility in my hips, YET. All reps were with good form. I cannot wait to add weight to my squat. That last set of 135# was really tough. One good thing about all my squats (front, back, and over head) is that I get really good depth. Olympic depth as they call it or ass-to-ankles or ass-to-grass (A2G).
MetCon after:
Newbie 1
400m Run
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
Time: 5:35
This was the first time doing this WOD as Rx’d. I did 5 pull ups, then 3, and then 2. NO BAND! It felt great. I added about 45 seconds to my scaled reverse Newbie, but I don’t really care. It was nice to do a WOD as Rx’d!
WOD:
Thrusters 5 X 5
65#, 85#, 95#, 105#, 115#
Last round was tough!
Here is what the Thruster looks like. Full body functional movement, make sure you go below parallel on the way down, and make sure you lock it out on top (ears past the arms).
MetCon after:
Reverse Newbie
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
400m Run
Time: 4:46
Scaled Pull Ups with Black band.
WOD:
8 X 3 Hang Squat Clean
My highest weight was 105#, but my form was horrible. I did a lot of reps with just the bar. This is a complicated movement and since I had never practiced power cleans or hang cleans with the barbell it made it difficult. My hip flexibility is bad and so my squat is bad. So all round it was a shitty day.
Here is what the Hang Squat Clean is supposed to look like:
We did a metcon (Metabolic Conditioning) after, the reverse Newbie:
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
400m Run
Time: 5:31
I scaled with the pull ups and used the black band. The black band provides the most assistance, then the green, and then the blue, and then there are what I call the “shoe string” bands which are thin as hell.
