Workout:
A. Push press; build to a 5rm
105 (110 x 3) PR
B. CTB pull ups; 15 reps AFAP x4; rest 2 min
2:06
2:30 (2 'no reps' in the mix)
2:26 (wripped hand at the end)
2:30 (10 reps, hand was a mess so stopped)
C. Weighted vest ring rows; 2-3x5; rest 2 min
3 reps x 5 (weight vest had 10 pockets filled with weight, no sure how much, but didn't feel good walking around with it on :)
+
7 sets:
10 TTB (leg raises with 8lb ball between feet)
10 burpees
rest 1 min bw sets 1-4, last 3 rounds for time
1:07
:58
:55
:54
5-7= 4:24
I was so pumped for this workout. Happy about the push press. It felt solid at 105 and I think if my right shoulder weren't so weird 110 woulda happened with another try. The bummer was...I was having a good time with the CTB. It was about 90 degrees out and my hands were already calloused. My left hand wripped pretty bad on the third set. It was bloody. The crazy thing is it's just the most painful wrip I've ever had. Anyway...I tried to do the 4th set with tape but it was silly. The ring rows were fine. I modified the wod. Asked Scott what to do and he suggested laying down supine holding onto the rack overhead with a ball between my ankles, leg raises to wherever my mobility started to make my back curve. These were totally fine in sets of 10 with the rest in between sets. I could definitely feel it in my abs. But I was impressed how much harder they were without the rest after the burpees. I had to break them up some. And next day my abs are pretty tight. Thanks!
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