rowing and wall ball

row 2000m
50 20# wall ball
row 1000m
35 20# wall ball
row 500m
20 20# wall ball

time 27:57

90+ degrees outside...nasty day.

I tried to keep a 2:00 pace for each 500m...basically just tried to hang on for the last 500m. Wall ball shots broken down as needed. Tough WOD!

rowed 3500m
95 wall ball shots

Hooverball!

played last night with 6# ball...a whole different game than with the 8# on a rain-soaked court. The game is much quicker with the 6#! Most of the games were played using only shots beginning from the chest...i.e. no backwards high shots.

Left shoulder hurt after bench press. Most likely taking today off from wall ball (pushing motion hurts).

bench press and "rowing"

25 SDHP
.25 mile run
30 135# bench press
50 SDHP
.5 mile run
20 135# bench press
100 SDHP
1 mile run
10 135# bench press

broke the last two rounds of running and SDHP into smaller sets (.25-.35 miles each and 20-35 SDHP). Last set of bench press unbroken. I had some pain in my left shoulder during the bench press, so I lifted the weight lower down on my torso than normal. The runs were mostly done around 7.5 MPH but I had a couple times when I jacked it up to 10+ as long as I could, the reduced it to about 4MPH to catch my breath. Friggin' hot and humid in the depot.

time 36:12

Compare to last time when I did all SDHP and no running.

WOD totals: run 1.75 miles, 60 153# bench press, 175 SDHP

Elizabeth

21-15-9
135# cleans
ring dips

my cleans were power clean, very little knee bend on the catch. I was able to work the rack position into this, it's starting to feel better.

Time 12:22

set of 9 ring dips broken down into 3-1-1-1-1-1-1.

Humble Pie!

15 rounds for time:

5 pull ups

10 push ups

15 squats

time16:16

Yesterday, I th0ught I was good. Today, I thought the WOD would be short and sweet...why to I think such silly thoughts?

Humid in the depot, sweat was flying & pooling on the floor. Pull ups all unbroken, push ups were a struggle, as always. Got first 3-4 rounds unbroken, then just tried to get 6 at the start of each round before finishing with 2 at a time...sometimes just one. Last five round were done at a clip of about 1:30 (give or take) each round, so I figure I would've ended up with just over 17 rounds of Cindy.

deadlift 5x5

warmed up with 135x5 and 225x5

295
305
315
320
325



Started lifts at 295, figured I'd go heavy to start, then figure it out from there and drop weight. I was able to keep adding weight, hoping to make 3 reps or so before failure, but got all 5 each time. rested for a few seconds between 4 & 5 on 325, but didn't let go of the bar or re-grip, more of a pause.

My grip felt strong today. Used plenty of chalk and didn't feel the bar slip at all. Probably my best deadlift day so far!

12 minute AMRAP

5 185# front squats
10 chest to bar pull ups
20 double unders

all p/u got CTB height, but may not have hit the bar

4 rounds, plus 3 front squats

got 8 d/u to start first round, then strung along 2-3 at a time with the exception of maybe a couple 5s. broke up squats into 2 sets 3-2. pull ups broken, mostly due to slick, sweaty hands.