Started off working up to a heavy OHS but decided when we loaded 225# on the bar that I wanted to do a 10 rep with that and call that strength session quits.
Metcon was good, we did the mainsite wod for monday but subbed the pull ups for hand stand push ups
3 rounds
-300m row
-20 wall ball shots
-10 hand stand push ups
shoulders were pretty wrecked from the 10 rep over head squat but still managed to do well on this workout...My score was 7:57 I was mad I actually had to break every set of HSPU around the middle of the set. Not sure if it was because my shoulders were smoked or if it's because I put on weight the last couple months... usually strict HSPU's are butter up to 15 reps...
Next I did a wod with the class.
2-2-2-2-2 Front squat
225,245,275,315,325 were my heaviest completed doubles
I went for heavier weight but my wrists gave in before I could stand up with the second rep.
Good news is I'm feeling strong, Front squatting 325 has never felt so smooth.
Next I did a good wod that I new would test my heart before I ever started, when I workout alone I feel I need to push myself that much harder just to keep moving. It's so easy to take a couple extra breaks when there is no competition.
Wod:
50 abmat sit-ups
30 cycles of:
-1 hang power clean, 95lbs
-1 lunge step right
-1 lunge step left
-1 push press
50 abmat sit-ups
*If bar is dropped or set down before 30 cycles are complete, then the athlete must immediately do 20 lateral hops over the barbell before continuing with the cycle
had to set the bar down twice and do Lateral hops. As bad as I didn't want to set it down after 13 of those stupid push press my were shoulders screaming and I gave in. Same thing happened again at rep 21..
my score was just under 10 minutes 9:56 I think
After that I did 5 sets of 10 lunge steps
(135,155,185,205,225) All 5 sets felt good.
2 sets of 3 dead lifts at 415# would have done 3 more sets but I had a class to teach and I gotta get my money!
After the class Moses and I devised a WOD called "Rabbit" we decided on a lap around the building roughly 300m the runs were ment to be all out effort I would give him a 10 second lead and he would try his best to not get caught. I let him know before we started that If I caught him he would never hear the end of it. When we got back in the building we had to immediately do a 10m hand stand walk. I made up about 70 meters on him every round but was not able to catch him on the runs. The first round I came within foot steps.
2 of the 3 rounds I finished my hand stand walk just under 1 minute
After that wod I did a couple squats with chains just to see how it felt (COOL)
Then I went home. Pumped up about getting chains in the gym, My new goal is to get my 5 rep back squat to 400#'s by this time next year...Never done it once but I think training with chains and Moses I can do it.
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