Strength EMOM: Rds 1-4 I DL’d 203, then went up to 213 for R5-6, and then finished R7-10 at 223 (my 80%) Pull-ups: Did strict but scaled to only 2 per minute WOD: 12:34 rx’d — tho the L-Sits were not pretty and not perfectly parallel
L-Sits: 24, 12 WOD: 20:38 rx’d weight, but subbed 500m rows instead of run (sore achilles) My previous best was in the 16min range, so either I’m way out of shape, or the rows took a lot more out of me (or, more likely: both). Did all my squats unbroken. Good to be back...
WOD: 125 Kipping pull-ups, L-hangs from bar (bent knees), clapping push-ups, sit-ups w/no abmat.
Good workout this am! Push Press: 103 up to 133 Not sure of all the iterative weights in between, but made all of the lifts. Still a little too much off the toes and not the heels. Push Jerk: 133, 138(F), 138, 143(F), 143 I did all of these as splits and am close...
Squat test — had to be about 2 (of my) feet away from the wall to acheive proper depth SP: 68 x 5 WOD: 8 Rounds, rxd (plus one more carry) Dessert: Max hold: 16 seconds — using 24″ box, legs extended, knees at parallel, but not quite feet
WOD: -18 at 10 min cutoff 53# thrusters Used a rainbow of blue + red + purple bands on the pull-ups Started w/blue +purple, then went to blue + red, but by the end needed all 3 — darn you dead hang pull-ups!
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