Didn't go to the Y Friday, so nearly 3 full days of rest and recovery.
Did a world of good. I feel refreshed and ready to do some work.
Getting up was a bit harder. Went to bed at 9, but had to get up at 11 to get Clarisse at work. It was a 20 minute or so interruption so no biggie, but when my alarm went off at quarter of 5, I must have been in a feel sleep. I felt slothlike and groggy. Took a good 10 minutes to wake myself up and self talk my way out of bed.
Glad I did.
Warm up was 5 minutes of 10 ring rows, 10 air squats, 10 second hollow body hold and 1 shuttle run.
Then f for skill work we did an 8 minute EMOM of a snatch complex: power snatch+ hang snatch.
Started at 75#, and increased by 10# til 95#, where I swapped the 10 and15 plates for a 25, and did that weight a second time, Then up to 105# then 115# for the last three rounds.
Not fabulous, but good enough.
The WOD was Fight Gone Bad.
3 rounds for time, 1 minute rest between rounds, 1 minute at each station:
- wall balls 20#/14#
-sumo deadlift high pull, 75#/55#
- box jumps 20" box
- push press 75#/55#
- row for calories
- 1 minute rest
Did women's Rx, except I used the 10' target for the wall balls.
Reps per round were: 99, 92, 93 for 284.
I'll have to check my previous performances to see where I stand.
It was a good workout.
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