Sunday 7/22 WOD at WSC

I know I said that this weekend was going to be for rest…but I couldn’t stay away! Patriot posted a really great WOD, and I had wanted to work on squats, so I decided to do their squat circuit from last week that I miss on Mondays while I’m at dance, and today’s WOD.

Strength:

  • Row 250m. I really wanted to break my 1:00.8 time from last week, and I knew I was capable of it. Today, I did!!! 00:57.5 seconds!
  • Squat 3-3-3-3-3 (90% of 5RM. Do not go higher even if this feels light): 75-75-75-80-85. It’s been over a month since I did back squats last, so I had no idea what to expect. 75 was easy, and 80 and 85 were both still pretty easy. I knew I was going to be doing a bunch of goblet squats and ground to overheads though, so I didn’t want to completely destroy my quads too early.

WOD: 17:46

4 Rounds for Time of:

  • 10 Dumbbell Ground-to-Overhead: 2 x 25lbs DBs. This means getting the dumbbells from the ground to overhead by whatever means you wish, but they must make contact with the floor at the bottom and have arms locked out at the top. I did a DB clean and jerk.
  • 20 Dumbbell Goblet Squats: 1 x 25lb DB
  • 5 Pull-ups: Unassisted, strong as eff.
  • 10 Push-ups: Knees, but chest-to-deck still.

Today, I effing GOT the pull-ups. I’ve done them unassisted before, but for some reason today, my kip was spot on and my grip was good even though I was SO SWEATY and everything was just in line for them. I could NOT do full push-ups for the life of me though. I didn’t sleep well last night since we were camping, and my chest was tight from sleeping on my side on the ground with only a thin sleeping pad. By the beginning of the second round my legs were already shaking when I started on the goblet squats! It was a good full-body workout covering legs, back, shoulders, chest, and arms. It sucked being so tired, but I wanted to try this workout so badly and I’m glad I got into the gym to do it.

And my yummy post-workout dinner! Epic Protein Powder […that’s the real name!], sweet potato and green beans, smothered in grass fed unsalted goat’s butter and sea salt. Mmmm.

 

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