Sunday was a rest day. Did a ROMWOD and that was about it. Ate well. Too cold to run outside…yeah, we will stick with that.
Monday:
I was still pretty beat up from the pain cave on Friday, and the WOD’s on Friday and Saturday, so I opted for 1RM on my clean. I have been at 210lbs for about five months and determined Monday was a good day to go after 215. I failed at 215 8 – 10 times. I pulled it plenty high, however I was not pulling myself under the bar, and therefore was unable to get my elbows through in time. Definitely have it high enough. Next week.
Tuesday:
“Shinguards”
20 Minute Ascending Ladder
20/15 Row Cals
5 Burpee Box Jump Overs s(30/24) (24/20)
***burpee box jump overs go up by 2 reps every round***
This one look like junk. Not looking forward to it in the least. So I didn’t do it. Instead I did a modified version of Linda.
| WOD 3 | Bench Press | 165 | 55 | |||
| Linda | Clean | 135 | 55 | |||
| Dead Lift | 225 | 55 | 17:21 |
I was pretty crushed afterwards, however it felt good and I was able to get through most of it unbroken, which means I need to add some weight. True numbers would be as follows. Yeah, that ain’t gonna happen soon.
| True Linda | |
| 10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time): | |
| Deadlift: 1 1/2 body weight | 435 |
| Bench press: body weight | 290 |
| Clean: 3/4 body weight | 217.5 |
Wednesday was Supposed to be Quadzilla:
Every 3 Minutes for 8 sets –
20/15 Cal Assault Bike
3 Front Squats from rack
***add weight every set***
***score is weight***
I wound up sleeping in, so I’ll do this Thursday morning. Earn the turkey,….and the stuffing. It was challenging, however I did PR with a front squat for 3 reps at 285lbs.
Friday:
Annual day after Thanksgiving Kalsu. Good times! I did the Fitness version at 3 burpees OTM and with 95lbs. Two years ago I hit 70 reps in 20 minutes. This year I finished at 20:36. Felt good. Legs did not feel good the next day!
CrossFitRook 