AM
EMOM for 40min
Min-1 - 5 Perfect TTB + Row @ EN2 for remaining time
Min-2 - 5 Perfect Rebounding BJ @ 20"" + Row @ EN2....
Min-3 - 5 Perfect CTB + Row....
Min-4 - 20 UB DU + Row....
Min-5 - 5 Perfect Brupees + Row...
*this
is skill-work mixed w/ your aerobic pieces, what I want is focused,
consious, deliberate movmeents with the goal of improving movment
quality. For the BJ, pause on top of the box for a full 1-count, CTB
make sure you're using hips to drive movement, for TTB stay under the
bar pull knees & kick...
Dude this was far more taxing than I anticipated it being. I was spent after this. I had to stop after the 5th round to doctor my right hand to keep it from really getting fucked up. This was really good, aerobically, and I needed it. Only bad thing was my low back was pretty stiff afterwards. Had a lot of knee pain, even with sleeves, on the rebounds box jump.
T2B - all UB
C2B - all UB
Dubs - all UB
^^^that's a rare occurrence for these 3 moves with a WOD this long.
PM
A1. HB Back Squat - 4 x 8; rest 30sec (moderate)
Result: 315# across
Stayed lighter due to my low back really bothering me.
A2. Single-leg BB RDL - 4 x 8 ea leg; rest 30sec
Result: 135# acorss
Again, back was hurting so I stayed loght.
A3. Hollow Rock - 4 x 30sec; rest 2min
Did not do due to my back.
B2. BB Front Rack Lunge (in place) - 4 x 16 alt; rest
Result: 95# across
Even with 5#, this was really uncomfortable between my back and my knees.
B3. Arch Body Rock - 4 x 30sec; rest 2min
I felt like a broken old man today, man. Knees, back, left foot, left ankle were all flaring up for some reason. I'm not sure if it was due to the weather or what but I felt like shit today. Oh well. On the plus side, I have a chiropractor appointment tomorrow so let's see if I can't get my back to feel better.
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