January 10, 2017

Daily score: 8

Workout:

A. Single under and jumping tech work low volume - 15 min (report in
how it feels how they are and what we can do from a training
perspective on this… box jumps and bar facing burpees as well)

single unders, single leg jumps, double unders, bar facing burpees, box jumps

+
For time with weighted vest:
100 air squats
50 hand release push ups
50 russian step ups
50 two arm DB S2O 30#/hand
100 air squats

18:51, 20# vest
 (3:13, 7:24, 10:06, 14:48, 18:51)

+
B. Hollow body hold; 30 secods x5; rest 30 sec



Done

C. Side plank; 30 seconds x5/side; rest 30 sec

Done

D. HAnging L hold; amsap x4; rest 90 seconds

33, 23, 22, 18

E. Arch body hold; amsap x3; rest 90 seconds

35, 37, 33

As for the jumping: everything felt just fine.  The only thing I noticed was on the single leg jump rope, the right leg fatigues faster.  Also, I just felt timid jumping to 30 inches, which is new.  The wod was super fun because a guy friend of mine that is pretty good at CrossFit came by and did it with me in his weight vest too...and- I got to break in my weight vest!  He did beat me by a minute and some change but he only had 15#'s in his vest ;)!  The push ups got hard and the S2O was definitely the most struggle but I still managed to do at least sets of 6.  I didn't stop on either set of the squats, just went want slower on the second even though I was going as fast as I could.  Core work went well.  Thanks!