NorCal Sectional Workout B
Max rounds plus reps in 10 minutes of:
7 Thrusters 75#
12 Kettlebell Swings 35#
7 Pull-ups
4 rounds plus 7 thrusters and 11 KB swings
tabata hollow rocks, 14 each round
Oh boy was this one was fun. Thrusters felt HEAVY starting the second round, and I had to break them up which i initially had hoped to avoid although i didn't put the bar down between reps till round 3. Forearms turned to rocks pretty early on! Aiming for 5 rounds on game day. think I can make it happen...gonna work on powering through those thrusters if it kills me on sat...
Apt with Dr. Dan this morning...hand continues to improve!! Also got some work done on my traps and back which are sore from Badger. Gonna be good to go for sure this weekend, all I will need is a good tape job on my hand.
in 6 mins...
run 800 m
AMRAP OHS 75#
Total reps: 25
SO... happy to report I can do thrusters at 75# without ANY pain, and OHS at the same weight with very limited pain so I am good to go for the sectionals. That being said, wasn't super happy with how I did on this one. I was only pushing to about 70%, resting a lot, tying my shoes etc. Was having balance issues related to the fact that I was on an angled part of the track as well. BUT enough excuses. Good to do the WOD once, now I have a game plan going into the sectionals...
Sarah killed this one with 45 OHS...what an animal!!
WOD:
"Badger"
3 rounds...
30 Cleans 65#
30 pull ups
800 m run
TIME: 34:04 PR (previous time 37:48 in August sometime??)
100 hollow rocks
1 min hold front, left, right plank
100 hollow rocks
2 min hold front plank
1 min hold left, right plank
BADGER is a biatch!!! Oddly enough felt like I was dragging ass in the runs today. Been wanting to do this WOD again though. I like the tough mental ones like this, they force you to flirt with that uncomfortable place...
Quick WOD at noon so Lavinia didn't have to workout alone...
1000m row
30 DB PP 20#
30 K2E
30 box jumps (24")
30 KB swings 1 pd (subbed cause wall balls hurt my hand)
30 DB hang squat cleans
400 m run
Time: 17:43
later....
4.75 mile run
saw DR. Dan again today and he worked his magic!! Went light on the weights to be cautious but was able to do the whole WOD without pain. Super happy... One more week to heal and I'm thinking I'm good to go for sectionals
I can't remember the last time i took two days off in a row?!?! not pushing it at all going into sectionals next week. my hand is feeling somewhat better, one more week of healing and hopefully i will be ok. at the moment doing thrusters with the 45# bar hurts so we shall see. i figure the less active i am the easier it will be for my body to keep healing....seeing Dr. Dan again today.
Big day of rest. Hoping to hit it a bit harder this week before tapering next week...crossing my fingers about my hand. feeling a little better. Going to see Dr. Dan again tomorrow...
finisher...
"The Corps" with 16# vest
5 rounds
400 m run
15 pull ups
Time: 17:21
100 hollow rocks
30 sec hold plank front, l, r
it was practically a monsoon while doing this wod. I think the rain added a couple pounds to my clothes and the vest... Super sloppy out but otherwise fun. I bet I could have some fun with this one on a nice day without the vest. It just doesn't fit right but I like using it.
20 rep BS @125# (just picked a weight and did it, 10lbs less than last time)
WOD:
400 m run (16#medball)
5 rounds
7 DL @155#
11 burpees
400 M run (16#medball)
TIME: 16:30
Still feeling super lethargic and exhausted despite a day off...not sure what is going since I feel like I have been taking it fairly easy on the training due to the hand and getting lots of sleep. On a positive note, I felt MUCH stronger on the DL then the last time I attempted them at this weight. Was able to break the DL up into 4 and 3 until the last set. Did all burpees unbroken; these don't faze me one bit anymore....
