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110228 Monday :
5 rounds of 9 thrusters (65W, 95M), 30 du, 9 dips (HTFU flash rings out at top)
WOD 1: 16:05 (No double unders and with orange band)
AP 1: 50 back extension and 50 ab mat sit ups x 3 rounds
AP 2: 10-12-12-12-10 (push ups)
100m x 10 rest 60 sec w/ Joe Hart
15:00; 13:78; 15:12; 13:58; 15:28; 14:15; 15:40; 14:47; 15:74; 14:65
22:39 stuck to the guns on DU’s…one at a time-not b/c they aren’t connected so time was going to be long going in.
16:49 – only a handful of unassisted dips, the rest were with the thin blue band
AP: Muscle snatch from the hang:
pvc – 45 – 65 – 75 – 80 – 95 – 95 – 95
6 – 100m row intervals with 60 seconds rest
0:19 – 0:22
WOD: 16:03 (dips with purple band)
Good news: My thrusters were improved. I was able to get all 5 rounds without putting the bar down.
“Medium” news: My DUs are markedly improved in comparison to December. I am, however, incredibly inconsistent.
Bad news: I can’t do unassisted dips. I tried the really skinny orange band and wasn’t enough assistance. Sticking with the purple band for now.
AP: 10, 10, 8, 10, 10 push ups.
After first round decrease wt to 55#, used purple band for dips.
I felt like a slug today. I just could not get going. The only good thing was that I had a string of 19 double unders.
I am disappointed in my results and maybe my effort too.
Put the bar down in rounds 4+5 and the dips really slowed me down. Singles at the end?!?!?!? Looking at this workout, never in a million years would I have guess that the double unders would have been my most reliable segment.
26:38, orange band on dips
After Party: 20/15/10/12/13 on Pushups
After After Party: Run/Jog from Bashford Ln to MD via W. Wilson Bridge and back. 1:08:55
After After After Party: Bouldering at Sportrock.
My days off seem to go to one extreme or the other…
AP 20, 20, 15,15,15 pushups
shooting for sub 10- thrusters and DUs unbroken but the dips foiled my time…better luck next time
20:34 Dips were one at a time
100m x10 run 15-16s
25:26, went to singles during 2nd round, purple then red band for dips, focusing on range of motion.
14:52 ring dips were harder than anticipated
after party: 10 x 100’s w/Gar
Good news – completed all thruster reps without break (except 4/5 in last round) and double unders getting continually better
Bad news- f-ing dips – used red band and still struggled…
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