04/23 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

DWOD
Complete 4-6 efforts 60 Yard Pro Long Shuttle

*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.

*Warm up as needed and you have 4-6 efforts to find your fastest pro long shuttle.

Okay, took probably too much time off - spring break and then work was crazy with travel and a really important meeting. Getting back into it now though and hope for some uninterrupted time so I can really focus on my fitness. Resetting weights to actually even less than when I started this. Going to work on building up more slowly.

Squats @185#
Presses @95#

Seemed to tweak my low back some on the squats. Felt super weak. Presses actually were much better, but I decided to keep it at the lower weight.

Shuttles were pretty fun actually, although running backwards on the street could easily result in disaster if I had gotten my feet tangled up. But I was happy with my effort!

17.11 - 18.15 (missed stop button twice) - 16.59 - 16.33 - 16.33 - 16.09


Warmup: 500 single unders, shoulder/hips/leg mobility stuff, CFWUx1+ (OHS@45#, 20x GHD work, ring dips, strict pullups)
Squat w/u: 10 air squats, 10 squats holding 10# plate, 10@45#, 8@95#, 5@135#
Press w/u: 10@45#, 5@65#
Shuttle w/u: couple of light shuttles, some achilles work