Day: February 23, 2013

165 All Day

Didn’t sleep very well at all last night, which isn’t the greatest for going in to do a competitor’s WOD at 8am. Back is pretty sore from yesterday and my delts are still beat up from the tempo OHS.

Warm-up

  • Row 500m
  • PVC Pass-thrus

WOD

3 rounds

  • 8 Shoulder to OH
  • 14 Pistols (alternate legs for 7 each)

Then 3 Rounds:

  • 8 Front Squats
  • 15 GHD Sit-ups

Then 3 Rounds

  • 4 Ground to OH
  • 15 Pull-ups

The Rx weights for this are 190/125. Ha! It would have taken me forever to finish, so I picked 165# which would still be challenging. Having just done “DT” with 155# last week helped me pick the correct weight for this.

We staggered our starts because there are only 3 GHDs, so I actually started with the 2nd couplet, moved to the third, and finished with the first. Kind of brutal that way because as designed, your upper body gets some rest in the 2nd couplet. The WOD called for 2 rope climbs in the 3rd couplet, but I substituted so I could work on my butterfly pull-ups. They’re getting better!

I finished in 22:38. Even going up to 175# would have been a big jump for all of those overhead movements. Cleaning the bar so many times really wears you out too. Definitely taking a rest day tomorrow!