Warmup:
-400m run, then rounds of:
-15 sec Samson Stretch (each leg)
-6 Reverse Bent Hypers
-6 V-Ups
-6 Thrusters (#45)
SWOD:
Push Press 5RM
45x5, 75x5, 95x5, 115x5, 135x5, 155x5, 165x4, 175x2
I was so close to locking out my 5th rep on 165# (which would have been a PR). I knew I didn't have any shot at hitting 175# 5x, but I figured I could use the little bit of extra strength work, so I knocked out two more reps. Usually on my 5RM I use a more progressive scheme with a much lighter workload to give myself a better chance to set a PR, but today I was more interested in working overall strength.
Metcon:
15:00 AMRAP of:
-10 Box Jumps (24")
-10 Wall Balls
-10 Toes to Bar
9 Rounds + 6 Box Jumps.
This was about as hard as I've gone at a metcon in a long time. TK was pushing me every second and I couldn't afford to rest out of fear of him passing me up! Killer WOD tonight
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