Day off or offday

Although I should have taken a day off from working out yesterday (I started to workout everyday too quick too intense), I could not help myself and I went to the box after all. Yesterday was a hot and humid day!

The WOD was the baseline WOD: so 500 m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (or 20 ring rows). This is a very short workout so we did a longer warmup.

We started with two rounds of 

20 push-ups

20 V-ups

20 wall ball shots

20 pull-ups (or in my case 20 ring rows)

Although it was not for time but for technique it was intense nonetheless. 

After that we practiced our techniques for hand stand push-ups, kipping pull-ups and ring support. 3 movements I will have to work on hard in the future.

I finished the baseline wod in 6:49. Last time it was 7:14. An improvement nonetheless!

Today wednesday is a definite day off!

I met FRAN after all.

Although I did a morning WOD, I couldn't resist the temptation of going to the box in the evening.

I started a more intense workout program 4 days ago and my body is handling it fine, except my knees. They start to get a bit 'crunchy', when I squat it feels as if my bones are grinding against each other. So I'll have to watch out for that.

We did some front squats with bands attached to them to get more explosive. I should have done it with 55% of my PR (155 lbs=77,5) but my wrists (especially the one that was unusable two weeks ago) and knees couldn't take so I switched to 65 lbs. We did 9 reps of 5 squats every minute on the minute. Intense!

Then it was time for FRAN:

21-15-9 reps for time of: • Thrusters (95/65lb) • Pull-ups

I scaled to 35 lbs and ring rows and finished in 7:24.

Another kind of filthy fifty

Yesterday's workout was tough, especially since I didn't go to the box for almost a month. Too busy working late nights. A common excuse, I know.

Warm-up:

1 RM shoulder press: new PR 70 lbs (previous March PR 55 lbs)


WOD

For time:
50 Push Press (95/65)
50 Pull-ups
50 Toes to bar
50 Walking lunges
50 Burpees
50  Slamballs (40/20)

Scaled:

PP 40, ring rows, knee raises, slamballs (4 kg--> wrist injury)

It was tough and hot outside but I managed to finish in 24:51 (time cap was 25 min).