Day: February 24, 2014

Substitution WOD

Can’t wait to get this shoulder worked on this afternoon! In to the 9am class.

Warm-up

On our own doing some shoulder stretching and air squats.

Strength

Back Squat 5×3 @ 80-90%

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 3×275#
  • 3×275#
  • 3×285#
  • 3×295#
  • 3×305#

Yeah buddy! Three weeks ago I missed after 1 rep of 305#, but it was no problem today. I’m going to say my squats are definitely back. Didn’t feel the back problem at all today doing them.

Accessory

10:00 EMOM

  • 8/8 KB RDLs (71# KB)
  • 10 Alternating Pistols

My balance was wobbly today.

Conditioning

10:00 AMRAP

  • 21-15-9
    • 115# Power Cleans
    • Ring Dips
  • MAX Burpee Box Jumps (24″)

I was solid on my power cleans going 11-10, 5-5-5, and 5-4, but ring dips were like in slow motion. Almost exactly a year ago today I did an Rx Power Elizabeth in 7:09 and this took me 7:48 with 20# lighter weight. I managed 19 burpee box jumps in the remaining time.