Workout of the Day
WOD 1 – in the morning… 2 x 10 skin the cat 2 x 10 ice cream makers 3 x 5 hollow muscle up transition 3 x max kipping muscle up
WOD 2 – in the afternoon… Power Snatch 2, 2, 2, 2, 2 Overhead Squat 3 x max reps @ bodyweight 3 rounds for reps: 1 minute pipe flip (330#) 1 minute ghd situps 2 minutes rest
WOD 3 – in the evening… 20 minute AMRAP: 100 yard swim 10 wall muscle ups 20 walking lunges (35# kb each hand)
Heavy workload today, but very well balanced. Highlight was definitely the overhead squats at bodyweight. I’ve never been able to complete the 15 rep benchmark and always wanted to. Today I got 15 reps my first set and 14 my second, majorly eclipsing my previous best of 13 reps. My third set I started to feel some pain in my left wrist so I stopped after just 2 squats. We followed this up with a minute of pipe flips and a minute of GHD situps x three rounds with rest. I’m getting MUCH stronger with the pipe, getting 4 flips in each of the first 2 rounds and 3 in the third. Think it’s time to re-test the 5 minute max flips I did back in December.
This evening Jay and I headed to the pool for a longer conditioning effort. The rain was pouring down, making this a super cool and unique environment to train in. It definitely brought me back to the days of being at early morning swim practices as a kid when the weather sucked and all you wanted to do was stay in bed. Just as in those days, the feeling quickly passed as soon as we were in the water. I managed 6 rounds plus 75 yards in the pool before time expired. Never felt crushed by this WOD, but was beyond comfort the entire time. Overall very happy with this day.