WOD:
Max Rounds in 12 minutes of:
Recover, then 4 Prowler Pushes
RESULTS:
7 rounds… I think. And 1 prowler push. By calves were still a bit tweaked, so I didn’t want to push them and not be able to walk for another week. So only the 1 prowler push and I moved onto foam rolling.
WOD:
Tabata Air Squats
Then… Alyssa’s Birthday WOD:
RESULTS:
Tabata score = 15
Only 2 rounds … Did No Finish
Ok, this WOD looked brutal and I’m sure it would have been… had I finished :-(
My back was bothering me before the workout, but I gave it a go anyway. Did two round at 185# which took forever as I stopped to lay on my back a few times (ugh). At the start of round 3 I dropped down to 135# and that still wasn’t working so I opted to just stop and started rolling out my back.
The foam rolling only kinda helped. Jason recommended doing the reverse-hyper with weight which turned out to be awesome. I did a few set of 5-10 extensions and my back felt a 100 times better. I know talking to a few other folks in the gym they said doing back extensions and/or the reverse hyper daily helps, so I think I really need to start doing them.
WOD:
Max Rounds in 3 Minutes:
Rest 1 minute, Max Rounds in 3 minutes:
Rest 1 minute, Max Rounds in 3 minutes of:
Rest 1 minute, Max Rounds in 3 minutes of:
RESULTS:
5, 4+3, 4+9, 40
The only thing I have to say about this workout… is that at least I got most of my burpees out of the way. 25 during first set and then 40 in the last. Oh, and I left a nifty little skull sweat print on the gym floor afterwards ;-D
Burpees Day 78
65 (during WOD) + 13 (post WOD) = 78 burpees done.
WOD:
Chip away at it:
RESULTS:
30:22 (subs: 35# db, 1.5 pood, band dips)
Basically it this WOD was 11 sets of 40… and it one really took a lot out of me. I haven’t gotten that stitch in my side in quite a while. The first run started off good, but then it was downhill from there. The push press took me longer than expected, I think mainly because of trying to control the dumbbells. I was happy that I was able to string several of the toes-2-bar together, at least in the beginning.
I was pretty well done after this one and curled up on the floor…. but moving on….
BURPEES:
40 (in the WOD) + 25 (post WOD) = 65 done for the day.
Having not got around to doing these in the morning this time around, doing them at the gym before I head home is working pretty good. Don’t have to avoid the cats ;-P