Warmup:
-250 row
-15 sec. Samson stretch (each leg)
-15 Bent Leg Reverse Hypers
-15 Ring Rows
-15 Second Handstand Hold
SWOD:
Weighted Chin-Ups:
25x5, 50x4, 70x3, 85x2, 100x1, 110x1, 115x1 (PR)
I started off gauging my rep scheme based on my previous PR for weighted pullups. I didnt stop to take into account that chinups are a much easier movement to accomplish. Hence the 3 different attempts at a max effort movement....still a PR though! Although me and Geoff were racing each other all night for the highest total weight, and apparently he beat me by a single pound. Bastard!
Metcon:
4 Rounds for Time of:
-10 1-arm Kb Snatches @ 53# (each arm)
-10 Clapping Pushups
-10 CTB Pullups
11:47
Talk about an upper body fade. I have never been able to do 1 armed snatches @ 53# before, so I was please to make it through so many reps in this WOD. It's amazing how training heavy in general can lead to so many improvements across so many areas. I still couldn't keep up with Geoff in this workout either. He humbled me just like the SWOD. So over getting beat by old men tonight. Thursday is gonna be a young man's night at The Compound!
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