Warm Up
Back Squat
Find 1RM
3 x 125
1 x 175
1 x 225
1 x 235
1 x 240
NOTES: Thank goodness my squats are finally getting back to a semi-respectable weight. I haven't squatted fist in a long, long time. It felt good to be fresh. I also had an audience of about 15 people watching me. No pressure, right? I actually hit depth and felt pretty strong.
Comp WOD
ROUNDS: ....we forgot to keep track of this. #oops #ourbad
NOTES: If this is actually how the WOD is going to play out, it was the easiest comp WOD I have ever done. I didn't have any change in my speed the entire 18min. It's pretty easy to sprint 5 BJ, 10 hops, 20 DU, and 5 PU. Also, the 105# thrusters were no problem. I'm looking forward to competing with Kayla and Katie!!! We should do really well :)
Partner WOD
10 Muscle Ups (Paige 7, Katie 3)
100 Dead Lifts (125#) (10s)
100 Burpee Bar Hops (10s)
100 Power Cleans (95#) (Paige 6-8, Katie 5)
100 Push Press (65#) (10s)
10 Muscle Ups (Paige 7, Katie 3)
TIME: 21ish
NOTES: Katie and I modified RNCF's partner WOD today. I thought that this was a pretty good mix of movements. It felt good to get in a lot of reps. I did all my power clean sets ubroken. I felt strong with those. The push presses gased me out more than I would have liked. I was happy to see that I could link 3 muscle ups at the end of this workout.
I'm done being Debbie Downer. Only smiles, pink glitter, and heavy back squats for me :)
Cheers to maple smoked bacon!
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