03/21 WOD

Okay, that was a nice week off. Did literally nothing from an activity standpoint. Think the body and mind really needed it. But now I feel re-energized. The shoulder too got some time to mend and feels as good as it has in about a month. So a win-win fo' sho'! So here is what I came back to:

Back Squat: 3x3 @ 90% Rest (240sec) between sets
Rest 5min
Front Squat:3x5 @ 50% Rest (120sec) between sets. Move bar as fast as possible
Rest 3min
3 Rounds:
10 GHD sit ups, Rest 30sec
10 Strict Knees to Elbows, "No Kip" Rest 30sec
1min Hollow Rocks, Rest 30sec

Thankfully not a horrific metcon. But was definitely work as all the CF workouts are. For warmup I pulled a 500m row (1:47) and then did CFWUx2. Did some lighter squats as well.

BS - 220, 230, 230 (not quite 90% - 85% actually - but after the time off didn't want to go too crazy - got really good depth on these too)
FS - 112 (seemed light but tried to make the moves explosive - couple times felt like I almost launched the bar)

The ab work was going to be tough. Did first round all the way through, but second and third rounds I could not string together all the KTE's and hollow rocks. Abs fried.

Good to be back!!!

Dr. Reid was in for her first 100% 3-day cycle! Yay, milestone! We did the normal warmup and then worked on squatting. Soon she'll have it. Getting better. The practice was good.

Tonight her WOD was to pull a 2500m row. Her response was great, "All in a row?" And then, "We're just doing cardio tonight?" Oh my, clearly she hasn't rowed more than 500m. Afterwards, her legs were jello and she was worked over pretty good. But she finished strong after a little lull about 3/4 through. Total time 13:09. Nice work!