Feeling pretty good today after a tough WOD and some good strength work last night. Trained at 10:30am with Matt, Cora, Kevin, and Steve. Kevin came up with the programming for the day and Matt ended up using it for the Survival Fitness classes too. Was a good one!
Warm-up
Did a 500m row, 3/3 Turkish Get-ups with a 35# KB, some PVC pass-thrus, and then worked up to heavy push presses.
Strength
10:00 EMOM
- Evens: 3 Push Presses
- Odds: 10 Pistols
I was planning on trying 185#, but it was really heavy warming up, so I dropped down to 175# and used it for the first four rounds and then bumped to 185# for the last round. Programming called for only 6 pistols, so I was going to try wearing my 20# vest but it was pretty awkward so I did 10 each round instead. I can fly through them pretty fast now and don’t run into many problems.
WOD
12:00 AMRAP with 1 Deadlift EMOM (285#)
- 5 HSPU
- 7 Pull-ups
- 9 Air Squats
The deadlift kind of served like a forced break in this. My first round was a little fast, but then I kept the same pace until the last 2 or 3 rounds when my HSPU got a little slower. I came up 2 squats shy of 12 full rounds for a score of 11+19. All of my HSPU were unbroken which was nice. Pull-ups and squats were only broken up due to coming on a minute and having to do the deadlift.
Finisher
10 Rounds
- 15s Air Dyne sprint at 100%
- 1:45 Rest
This felt easier than when we did it last Saturday. Didn’t have that sick feeling throughout, but it did hit us all about 5 minutes after. Kevin and I got 287 calories on our AD, which was up from 269.
Nick Momrik's Fitness Logs 