10 good mornings 35/45 (15lbs)
10 v ups (20 sec plank)
10 hollow rocks (10 knee raises)
6 front squats 85/115 35lbs
9 box jumps 20″ step ups
12 burpees not to the ground burpees
7 rounds 32 min.
i was not feeling it today. i felt off balance on my squats. though this picture looks better then i thought. i did a lot of slow warm up to get my hips moving. my first air squat of the day now a days is always off balance. my knees could be tracking out more but my spine looks pretty straight. my chest is falling down a little so that is something to think about. step ups were fine but a little wobbly and burpees just winded me. the whole time i felt super winded even when i would take minute brakes. i was not in the mood to work through the last 3 rounds. i need to scale back since soon i will not be able to nap whenever i want.
back squat 2×8 75lbs (felt good. should add 5 lbs total)
30 m suicide run (i did not touch the ground)
15 box jump overs (20 in box step up and overs)
15 sdlhp 65/95 (40lbs felt good)
I am feeling pretty huge right now. None of my cothes are fitting well. Once I got going on the workout I started to feel better.
7 min emom
5 squat snatch 65/95 (35lbs felt good)
5 hspu (strict press 35lbs. got heavy quick)
i did 2 rounds on the min then took a min off then did 2 more rounds took a min off and then did the last round, i think. the squat snatches took my breath away.
7 min amrap
dubs, so hard. trying to do double, double, double instead of single, double, single.
20 kb swings 55/70 (35lbs. did all 10 and 10 i think)
2 + some dubs
and then 500 m row
2:40. i have not rowed for a bit had a hard time getting close to my body.
I did the same as the percents for the oly work. Felt good. I still do not feel like i get under the bar fast enough during powers. I did step ups and a mod burpee more of a push up as far as i could go. then i did 10 ring rows for each rope climb (so hard)
I had a tough day yesterday and a restless night last night so I thought it best if I did not wod, as planned. I just looked at the wod which is Nancy (5 rft 400 m run and 15 ohs) kinda glad I did not go even though I could scale this enough to make it fun for me. I can’t go to yoga tmr so maybe a wod is in the cards. Trying to listen to my body but its hard sometimes.
5x55lbs (missed two by not locking out shoulder but two felt real solid and fast)
8×2 front squats 75lbs
3×5 sots press 15lbs