WOD Drunk

Tough getting out of bed again this morning. Not sore from the squats at all though. Back to the 9am class.

Warm-up

• Crossover Symmetry Activation
• 2:00 Bottom Squat Hold
• Arm Circles
• 10 C2D Push-ups
• Shoulder Stretching
• Lying KB Hold (25#, ~45s each side)

Accessory

Speed Bench Press

• 3×80#
• 10x3x130#

Called for 8-10 sets of 3 @ 55%. Only about 30s rest between sets.

Shoulder Press

• 10×70#
• 5×115#
• 2x5x120#
• 2x5x125#

Had no idea where to start since I’m just getting back to pressing. Felt good so bumped up the weight a couple of times.

Conditioning

EMOM 24:00, rotating stations

• Air Dyne (AD6) – 12 cal
• Ring Dips – 12
• Burpees – 12
• GHD Sit-ups – 15
• Row – 150m
• Pull-ups – 8

I did my first set of GHD sit-ups touching the ground and then the rest going to parallel. First set of pull-ups were strict and then unbroken kipping sets for the rest. First time doing kipping pull-ups on the comeback and they felt pretty good.

This workout didn’t look very bad on the whiteboard, but I felt terrible after it was over. Haven’t felt like that in a really long time.

Did a 5:00 bottom squat hold right after and then CS Recovery at home.