Monday, September 21, 2015

09202015 and 09212015 WODs

I missed logging my workout yesterday....so I will make it up here.

SUNDAY SKWAAT DAY...easy post.
Warm up
*used the HIP CIRCLE today...it made a difference for sure. The squats felts better. Have to keep trying it out.
Stretch
Roll

BACK SQUAT

Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5
225lbs x 5

*Working Set*
255lbs for 5 x 5
COMPLETED
*next week up 10lbs.

Practice dubs


MONDAY WOD

Heavy Bench Day
BENCH
Empty Bar x 10 (2)
135lb x 10 (2)
185lbs x 5
225bs x 3

*Working Set*
245lbs for 5 x 5
COMPLETED
*next week up 10lbs.

WORKOUT
Warm Up
3 x
10 x Squats
30 x Singles
10 x Jumping Jacks
10 x Lunges

Skill

Dubs
2 min - AMRAP
1 min rest
2 min - AMRAP
29 reps completed

WOD

*Abbate - modified to a lesser run
800m Run
21 x Clean and Jerks @ 135lbs = L3
400m Run
21 x Clean and Jerks
800m Run

Time Cap - 21 min
COMPLETED - 26:25
I know this was because of the run. I already lowered the weight to L3...so it was not the weight. I do not think it would of made any difference if I lowered the weight more. The run was just slow as always.  I remember starting my last 800m around 18 - 19 minutes...so yeah it took me like 7 min to run the last 800m.  Sad.


No comments: