Tuesday, July 29, 2014

Backlog of WODs

Two weeks ago work:

Tuesday
Back squats 5-5-5-3-3-3
I only got up to 105 lbs and it hurt! Lower back is not doing well. It should hurt at 105 lbs so I think it's misaligned again. Back to the chiropractor.

Afterward we did a mini WOD and that didn't hurt at all:
Row 500M
25 push-ups -girl push-ups :( 
25 slam balls 20 lbs
3 rounds
Time 14:40

Wednesday 
Run 400M
30 box jumps (step ups)
30 wall balls 12 lbs
5 rounds
Time 32:01
That was it for the week!  I went to a downhill skills camp at Snowshoe over the weekend and practiced cornering and baby jumps :).  My legs burned going downhill for so long.  Definitely a different experience than XC mountain biking!

And this past week had very little mountain biking due to the monsoon like rains.  I did get to Forged 3 times:
Tuesday
Power cleans 3-3-3-3 up to 95 lbs
Cleans 5-5-5-5 only up to 75 lbs, lower back was still tweaking
Mini WOD :
Run 400M
15 ring rows
30 air squats
3 rounds
11:40

Thursday:
21 deadlifts 95 lbs
15 pull-ups
7 goblet squats 35 lbs
3 rounds
13:40
Really hard and glad I did goblet squats instead of front squats, the back was able to handle this. 

Friday 7/23:
20 handstand push-ups (HSPU)
100 air squats
Farmers walk 200M 2x35 lb kettlebell 
100 air squats
20 HSPU
Time 12:26
This time for the HSPU, Jason set a band on the pull-up bar and had me wear another band like a backpack harness, flip over, wrap my legs around the top band and do the HSPU! It was still hard and definitely showed me that I need to get more stable being upside down. That was the end of my week, making plans now to get back in the groove and more focused on results!


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