Needed that rest day yesterday, but it’s so hard not to do anything. Got a massage in the afternoon. In early this morning before the 10am class to get in some extra work.
Warm-up
- 2k Row – 7:55.5
Gymnasty
E30S until fail
- 2 MU
Made it through 14+1 and failed on muscle-up #30. I wanted that last one so bad. Smoked the total number of reps from doing 1 every 15 seconds. One big chunk of rest makes a big difference.
Accessory
5 Rounds
- 5 Seated Good Mornings (165#)
- 10 Weighted GHD Sit-ups (20# MB)
Yuck. Took 7:11.
Had a little rest time before class got going.
Row
3 Rounds
- 3:00 slow (~2:25-2:30/500m)
- 1:00 @ 90% (~1:45/500m)
Then another 2:00 slow to cool down, so 14:00 total. Went 3,115 meters.
Conditioning
Partner WOD
- Buy-in: 50 Burpees
- 4 Rounds
- 12 C&J
- 40 Wall Balls
- Cash-out: 50 Burpees
Paired up with Dan. We alternated 5 burpees each, 3 C&J each, and 10 wall balls each through all of our sets. I used 155# for the C&J for a challenge, doing quick singles in the first 3 rounds, then I did 3 TnG and 2-1 in the 4th round. We finished in 15:44.
Midline
3 Rounds NFT
- Partner MB Pass Complex
- 8 Chest MB Passes
- 8 OH MB Passes
- 8/8 Side MB Passes
- 8 Up MB Passes
- 8 Back Extensions
I used a 20# medicine ball for the complex. We did 2 times through the complex, then switched over to the back extensions, where I used a 45# bar for my second and third set. Then we went back for our final round of the passes.
Nick Momrik's Fitness Logs 