40% x 5 = 5 x 25
50% x 5 = 5 x 30
60% x 5+ = 10 x 40
I was supposed to do back squats today but the WOD already includes those so I did presses instead.
A. Strength: Back squat
In 20 minutes, work up to a 3RM.
8 thrusters (135/95)
6 muscle ups
Coach Jordan wanted us to focus on the timing of our squats. He said we should start by bending our hips and then slowly going down, and then just before breaking parallel we should go faster and bounce to help with coming up. Trish and I shared a bar for the back squats and we worked our way up to 120 lbs. Well, it was actually 122.5 because she'd mistakenly put a 2.5 lb plate on one end of the bar. Tee hee.
For the metcon, I used 55 lbs for the thrusters, and instead of 6 muscle ups, I did 12 seated muscle ups.
My score: 120 (3RM back squat); 10:03 (metcon)
After the workout, most of us stayed around. I tried working on my pull ups, which are still a fail. But I have to admit that I'm often too lazy to practice. It's just so much more fun to hang around and talk with boxmates! Anyway, I did get around to working on my handstand. It turns out, you're supposed to let your left leg lead, and after that it's like taking a leap of faith that your feet will find the wall. Coach Jordan spotted me and I was able to do handstand holds in order to get comfortable with the upside-down position.
|Thanks to Smacky and Dingdong for the photo|
And here's what most of the 10 am class looks like upside down (that's me in the lower left corner!).