3 Rounds for time of:
10 Pass Throughs
10 Overhead Squats (PVC)
10 Back Extenstions
25 Double Unders
Strength
Overhead Squat, 3x3
then 9-6-3 at 75% 3RM (rest exactly 1 minute between attempts)
WOD
5 Rounds for time of:
7 Pullups
7 Overhead Squats (135/95)
5 HSPU
*Do not exceed 15 Minutes on WOD. Post time/rounds completed to comments
RESULT = 9:23 for the WOD (resorted to bench pushups on the last 2 rounds cuz arms were just shot & could no longer push myself up on the HSPUs; then only did 33# on the bar cuz of my shoulder, thanks to falling off the attic ladder yesterday). Yeah... it was a rough day, but I sucked it up & made it through it!
For strength, I did 5x5 of 105# back squats. It felt really heavy & for the life of me I couldn't figure out why until Jackie told me it was because I was going way too far down in the squat. So I used a ball from then on to gauge better where I need to stop. And sure enough - voila! - it was much easier after that.
5x5 back squats at 105#
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1 hr karate (foot work/spins/kicks/balance)
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