Jul 2 WOD: Leg day

It feels good whenever I'm able to finish a WOD. :)

A. SWOD

Front squat 1RM (20 minutes)

B. Metcon

3 RFT, same weight across all movements (15 minute time cap)

4 push press (135/95)
8 Pendlay rows
12 front rack barbell lunges

Trish and I shared a bar for the front squats. I did 120 lbs, which felt much heavier than it really was. For the metcon, I used 65 lbs. The barbell lunges were hard on the quads!

My score: 120 (front squat); 5:45 (65 lbs)

One of my favorite quotes (source)

Jun 25 WOD: Fun AMRAP

Sometimes it's best to go into a WOD with NO expectations - just work your ass off and see what happens. - @MentalityWOD

And I tried doing just that today.

A. SWOD

Pendlay rows 5 x 5 (70 - 80% of 1RM) EMOM

B. Metcon

12 minutes AMRAP

3 dead lifts (185/135)
6 push ups
9 box jumps (24/18)

Trish and I shared a bar for the Pendlay rows. We started with 65 lbs then on our last set we did 75 lbs. For the metcon, Coach Jordan had to divide us into 2 heats. I was in the second heat along with Rhona, who somehow convinced me to go Rx. It wasn't so bad. I avoided looking at the time and tried to keep a steady pace.

My score: 75 (Pendlay rows); 11 + 6 push ups

Jun 4 WOD: Learning new things

Coach Matt said that one of the coaches from the Fort box is in charge of programming this month, that's why we're seeing new movements on the board for the workouts.

A. Skill: Pendlay Row

3 x 10 (medium weight)

B. Metcon

15 minutes AMRAP

5 strict pull ups
5 plate ground to overhead (45/25)
5 box jumps (24/18)

I didn't know what Pendlay rows were but I assumed they were named after famous weightlifter Glenn Pendlay. Here's what it looks like:

(source)

For the metcon I alternated between the blue band and the green band for the strict pull ups, although I eventually stuck with the green. Then I did the plate ground to overhead and box jumps as prescribed.

My score: 60 (Pendlay rows); 8 + 10 plate ground to OH