KT Birthday WOD

4:00 @ RNCF!!!!

3 Rounds Not for Time:
5 UB Deficit HSPU
20 Hollow Rocks
10 Pistols

NOTES: The deficit HSPU (off of two 45s) felt amazing, since I have been doing them strict for awhile. The pistols felt a little off. They aggravate my hips.

Front Squat
3 x 125
2 x 155

3 x 2 @ 90% (190)
*I had to scale because I wasn't able to stand up 190.
2 x 175
2 x 185
2 x 185

NOTES: I don't know why my legs still feel so weird. My quads feel like they are going to rip apart. Ugh. I should probably take time off from heavy squats, but that sounds like a terrible idea.

Bench
3 x 80% (115), 2 x 85% (125), 1 x 90% (130)
3 x 85% (125), 2 x 90% (130), 1 x 95% (140)
3 x 90% (130) - failed last rep, 1 x 95% (140)- failed

NOTES: I'm not a huge fan of the bench press. I think it's kind of silly, but Andy told me it will help with all my presses. And since he's the coach, I listen to him (most of the time). I guess I'm bouncing it off my chest, which is a no-no.

KT WOD:
In celebration of Katie's 32nd Birthday!
1 Mile Run
100 Double Unders
90 Box Jumps (20")
80 Burpees
70 Air Squats
60 GHD Sit Ups
50 KB Swings (35)
40 Walking Lunges
30 Pull Ups
20 Push Ups
10 Toes to Bar
1 Mile Run
[45 min. cap]

TIME: I had one more lap (about 330m) to go at 43:53. When I got back the clock was stopped at 45:00. I'm guessing I finished between 45:30-45:45.
NOTES: This is definitely NOT my kind of WOD. Right off the bat, I was behind everyone. I ran a 8:00 first mile, which I was pretty proud of. And then I just started chipping away at the movements. I did the box jumps in sets of 20 (with a step down). I did the burpees in sets of 10-20. All squats UB. GHDs in sets of 5-10. I broke up the KB into three sets. I did 10/10/5/5 on the pull ups. I had a little less than 9 minutes to complete the mile. So I'm guessing that my final mile was about 9:30. This WOD confirmed that I am not "skinnyfit". Where is the barbell!?

HAPPY HAPPY BIRTHDAY KATIE!

Cheers to butterfly band-aids!