Still a little sore today, but I’m finally on the tail end of it. Well, except for my lower back that is. I walked 18 holes of golf this morning and then headed in at 7pm tonight so I could stay after for the 8pm open gym time.
Warm-up
750m Run
WOD
Deck of Cards
Reps
- 2-10 = Face value
- Jack = 11
- Queen = 12
- King = 13
- Ace = 14
Movements
- Joker = Run 500m
- Hearts = Burpees
- Diamonds = 4 Mountain Climbers
- Spades = Thrusters (60#)
- Clubs = Ring Rows
I haven’t done a deck of cards in a really long time. We were allowed to substitute any movements out for something we are weak at or needed to work on. Originally clubs were one-arm snatches, which I like, but figured they are not a good idea with my back. So I put in the ring rows. I thought I was using 75# for the thrusters but after we got going I realized I had the women’s bar. Oh well, 50# was plenty with that many thrusters.
There was a 40:00 time limit. When time ran out I had just started on my first burpee of the King and then had 5 more cards to go.
Strength
- Back Squats
- 5 HSPU
- Rest 2-3m
For the back squats I did:
- 5x 135#
- 3x 185#
- 2x 205#
- 1x 225#
- 1x 235#
I was hoping to set a PR today, but when I did that rep at 235# I could really feel it in my back as I came out of the bottom. I had to shut it down after that. I was pretty fatigued from all of the Thrusters in the WOD too I guess. HSPU felt really good and I was able to do each set of 5 unbroken without resorting to using any AbMats.
Nick Momrik's Fitness Logs 