Monday
WOD
AMReps 9 minutes
3 thrusters (75 lb.)
3 lateral burpee over barbell
Add three reps every round
The burpees were my speed bump. The thrusters were not too bad. I was able to go unbroken until I hit the round of 12. I finished this workout with 15 thrusters and four burpees for a total of 79 reps.
Weighted Plank Hold – 3×60 seconds, 35 lb.
Finished the day with some weighted plank holds. I was able to hold the first round of 60 seconds. I had to take a five seconds rest during the last two rounds
Tuesday
Started the day with a short warm up consisting of shoulder dislocates, wrist stretches, and handstand holds. The skill for today was a handstand walk progression. Three sets of around the plate handstand walks with 1:30 of rest in between. Since I can not do handstand walks I had to scale down to using a 24″ box. It was getting a bit tough around the third set but I managed to finish. The next skill portion was six sets of 30 second handstand shoulder taps. I had to scale this portion as well since I’m not strong enough to complete 1 shoulder tap. I used a 24″ box to scale and finished the shoulder taps fairly quickly. The hard part is trying to tap my shoulders since I don’t have the flexibility.Strength – 5×5
Strict ring dips
Strict ring push ups
Strict handstand push ups
I started having trouble with the ring dips and handstand push ups around the fourth set. My triceps were fatigued as well as my shoulders. I had to take rests in between a few reps because I didn’t want to sacrifice form. The ring push ups were not too bad and didn’t give me trouble through out the workout.
WOD – Partnered, 25 minute time cap
3000 m – Row
200 – Russian kettlebell swings (54 lb.)
100 – Handstand push ups
I was partnered with my fiance and we split the reps in half. I was able to do this workout without scaling while she scaled the kettlebell swings and the handstand push ups. I was able to keep a steady pace of around 2:00 per 500 m on the row. I had a harder time with the kettlebell swings, I was only able to do 20 reps at a time. I had the strength to do more reps but my grip would start to give around rep 15. Need to work on grip exercises or do more heavy kettlebell swings. The handstand push ups were difficult as well. The skill and strength work took a toll on my shoulders and triceps. I was able to do some kipping handstand push ups but not much. We were able to finish 70 reps of the handstand push ups at time cap.
Wednesday
WOD – Tabata, 8 rounds
Knees to elbows
Box jumps
Dumbbell snatch (40 lb.)
My main goal for this workout was to push the intensity and stay consistent. The intensity portion of that goal went out the window after the first round of knees to elbows. I completed eight reps in the first round but I knew that was not sustainable. My hands were feeling raw and my abs started to tighten up but by the last round I was down to three reps. During the box jump set, I kept a pace of five reps per round. I was still tired from the knees to elbows and I was doing step downs instead of rebounding. I was starting to feel fatigued by the time I reached the dumbbell snatch set. I wasn’t happy with my pace but I don’t think I could have pushed myself harder. I was keeping a four rep per round pace but it was becoming more difficult towards the end.
Friday
I didn’t do as well as I wanted in this workout. I wanted to at least finish 60 reps on double unders, and 15 on wall balls and hand release push ups. After the first three rounds I was able to finish 45-50 reps on the double unders and 10-15 on the wall balls and hand release push ups. The last round had my lowest reps. I couldn’t string many double unders together, tripping up every 5 – 15 reps. Fatigue played a factor in the wall balls and push ups. I finished the workout with 282 reps.
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