I started to feel so much better last night after going to hang out for the fireworks in Bay City. Feeling pretty decent today too, so went in to workout with Kevin and Ellen at 3pm.
Warm-up
- 3:00 Air Dyne
- 20/20 Band Walks (purple)
- 10 Band Presses (purple)
- 10/10 Flamingos
- Squat Hold
Strength
I wanted to get in some light squats to easy my legs back into things and hopefully get back on track for Super Squats this week.
2-3-X-1 Tempo, 90 seconds between sets
- 5 @ 45# to warm-up
- 5 @ 105#
- 5 @ 120#
- 5 @ 135#
- 5 @ 165#
- 5 @ 180#
Wow, was it humid in the box today. I was sweating buckets after only a few sets. These weren’t particularly easy or hard, so solid work for me coming back. Three seconds in the hole is deceiving and I recommend everyone try some. You can’t use the bounce to come back up at all, so it’s all drive.
WOD
10:00 EMOM
- Odds: 20 Wall Balls (20# MB, 10′ target)
- Evens: 10 Over the Box Jumps (28″)
Did all of the wall balls unbroken without any trouble. Was a bit wiped out for the box jumps though, which is my specialty, so you know I’m still fatigued.
Conditioning
1/2 Mile Sled Drag (135#)
Stopped for water every 2 laps (1/3 of the way). Should have maybe mixed in some backwards pulling, but just wanted to keep going.
Finisher
10:00 Row
Nice and slow. I think I was at 16-17 spm most of the way. Not trying to kill myself, just sweat and get the heart beating.
Was there about 2 hours and felt so much better than the “Hope” WOD yesterday. I bet I lot at least a few pounds through sweating, so tried to keep drinking water.
Nick Momrik's Fitness Logs 