Warmup:
-20 Passthru's with PVC
-20 Leg Swings (forward, backward, side to side, with each leg)
It's amazing that after nearly two years in CrossFit, my hands have to still be almost at the full width of a piece of PVC pipe to do a passthru. Actually, its not amazing, but rather freaking pathetic. Overhead mobility and strength needs to be a major focus of mine. I've just slacked off.
WOD:
Overhead Squats 3x5:
65x5, 95x3, 115x3, 125x2, then 135x5, 3, 2.
I am going to play the excuse game here. I worked out at home tonight in order to be able to watch the Jaguars on Monday Night Football (12-7 win!). In order to do overhead squats, I had to snatch the bar into place and I couldn't drop the bar at the end of my working sets because the plates I have at home are steel. With 135# being close to my 1RM snatch, I was pretty smoked by the time I got the bar into position. I think in a gym setting, I could have nailed the 3 sets of 5. That sounds legitimate, right?
SWOD:
10:00 AMRAP of:
-150m Sprint
-Max Rep Pushups
31, 16, 12, 12, 15, 17 = 103 total.
I changed the gym WOD somewhat to work with my desired goals for this week. With lots of longer WODs going on at The Compound, I wanted to work something a little shorter and more explosive. My pushups seem to be progressing, and I was able to hold the pushup position for an entire minute during the last round in order to beat my goal of 100 reps
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