Row 500m
then 2 Rds of:
10 Back Extensions
10 Pass Throughs
10 Lunges
10 Pushups
10 KB swings (35/20)
STRENGTH
Romanian Deadlifts:
take 10 Minutes to build up to a relatively heavy set of 10. Focus on technique
WOD
"Diane"
21-15-9
Deadlift (225/155)
HSPU
Workout should not exceed 12 minutes. Scale appropriately.
Post WOD time to comments
RESULT
Romanian DLs = 65# For whatever reason, my back was getting tired really quick doing those, and I didn't want to over-exert for the DLs in the wod, so I stopped there.
WOD = 5:26. After the first round; however, I dropped the weight to 135# & then it went much better after that.
PS: It sucks working out alone. 2nd day in a row I've been the only one in the late class. Time to round up the troops....
PPS: In addition to my shoulder, now I think I have aggravated that band that feeds in to the inside of the place where the butt cheek meets the thigh. Will be attempting some self-torture in the evenings with the lacrosse ball to see if that does the trick.
WOD = 5:26. After the first round; however, I dropped the weight to 135# & then it went much better after that.
PS: It sucks working out alone. 2nd day in a row I've been the only one in the late class. Time to round up the troops....
PPS: In addition to my shoulder, now I think I have aggravated that band that feeds in to the inside of the place where the butt cheek meets the thigh. Will be attempting some self-torture in the evenings with the lacrosse ball to see if that does the trick.
I mean, really? What's with all the freaking grunts?! I'm gonna have to work better on more girly exhalations.
155# DL = h.e.a.v.y. tonight
HSPUs using the box
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