Another WOD first day today.
Once again I ran laps as soon as I arrived, but only made half a mile before the coach arrived. I might have continued if it hadn't been so windy.
WOD was for time:
- 1000m row
- 50 air squats (instead of 25 pistols)
- 15 hang cleans 155# (Rx was 185#)
Row went okay, around 4 minutes. Air squats were kinda slow after the row. Cleans from the hang were rough. All singles. Batches of 5 between breaks. You had to power clean it, after all that leg work before, squat clean wasn't a viable option.
185# is my one rep max, so I had to scale. Total time: 13:53
Strength work was strict ring dips vs snatch grip dead lift at 100% of max snatch. 8 dips vs 5 dead lifts for 4 sets. Rest between sets.
For once I was glad my snatch sucks. Although my max is 130#, I used 135# because the pull isn't my weak link. I probably should've gone even higher but I was a bit trashed from the WOD.
Ring dips got progressively harder as I fatigued. Did 8, 8, 5+3, 4+2+1+1
Yeah, last round sucked.
No comments:
Post a Comment