Thursday & Friday May 17th-18th

Thursday night 6PM

 

Skill work - Turkish Get Ups

Messed around with these for 10-12 minutes, left shoulder felt loosey goosey the whole time.. I was able to get the 70# KB up with both arms and then tried a loaded 75# barbell with my right hand with success.. I think I could do a little more but probably anything over 100 with my shoulder stability.. I get wobbly once my grip loosens even a tiny bit.. 

"Ocean State WOD #1"

10 min AMRAP

12 DL 

9 HPC

6 S2O

Run 200m

Rest 1 Minute

AMRAP 2

KB Swings 70#

4 Rounds + 17 reps

33 Swings

Ouch. This hurt unexpectedly much.. Like wow.

I did it with 135# instead of the prescribed 95# and it got heavy quickly. The DLs were no problem, the HPC I was able to plow through mostly (in like a 6/3 or 7/2 split, and the overhead got very heavy quickly.. My form felt weird on these.. I almost half push pressed/half jerked them because I couldn't decide which I wanted to do once the clock was rolling. Not my best moment.. I pushed the pace on the first couple of runs and then ran out of gas around minute 8.. Breathing very hard.

The one minute rest effectively did diddly squat for me cuz the swings were amazingly hard.. I got 10, then 5, then 5, then 5, then 8 in the closing seconds.. Total gut check, my grip and hip drive were completely smoked from the WOD.. crazy.. But a fun one..

Friday Morning early 6:30 AM WOD


Squat Snatch 3x3

I was feeling incredibly immobile from last night, just everything was tight so this was not the best thing to start my morning with, so I decided to work very light and try to work on getting under the bar, which I admittedly suck at.

Looking at videos I can see both of my major glaring faults.. I bring my hips forward on the explosive part and let the bar get too far from my body (away from my center of gravity) which makes it really hard to recover it "far enough back" overhead to complete the squat with good form, if at all.. In one of these I flat out just miss it at the bottom because I never brought the bar back over my heels.. Lack of mobility and focus this morning..Argh.. I only worked up to:
85x3, 95x3, 105x3, 115x1 and that was it.. Nothing heavy, just practice.

Then we did the final WOD for Sandy which was a sneaky little bugger..

"Sandy" 

4 Rounds for time:

10 Wall Balls 20#

Bear Crawl 20yd

10 Burpee Box Jumps 24"

Walking lunge 20yd (back to the other side)

Time: 8:01 Rx'd

Good burner, felt good on almost all of it except the last round of burpee box jumps, those hurt.. The rest was just a "keep on moving" workout, which I generally like when they are inside of 8 minutes..