Rest Day - Streeeeeeeetch

Spent an hour stretching, focusing on the hamstrings that were really tight from yesterday’s workout.

jp

WOD - GHD, Back Extensions, Knees to Elbows, Straight Leg Deadlift

I skipped Sunday’s workout for Deadlifts, which is a shame, I like deadlifts, but my back was tweaked.  So it was with some trepidation that I tackled this workout.

As Rx:

30-25-20-15-10-5 rep rounds of:

GHD sit-up

Back extension

Knees to elbow

95 pound Stiff legged deadlift

As completed:

30-25-20-15-10-5 rep rounds of:

GHD sit-up

Back extension

Knees to elbow (on round ball looking thingy

45 pound Stiff legged deadlift

jp

WOD - SDHP

Morning...

As Rx:
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

As completed in basement

21(115#)-18 (95#)-xx-12-xx-6-xx rep rounds of:
Sumo deadlift high-pull
Knees to Chest

back started to hurt from bad form on the q8 rep.  I cut the 15/9/3 to end the misery...

jp

Endurance WOD - 8x 40:20

I did 8 rounds of 40 sec max effort 20 seconds off...

Couldn't get the old computer to track total distance...

jp

WOD - Made Up 1000m Row/500m row sprint x2

So the Rx work out was run 800m, run 400m backwards, run 800m, run 400m backwards...

With snow and ice on the ground and a gym with no treadmill space at the hotel, I had to adjust fire.

I made up a rowing plan.

for time:
row 1000m
row 500m (Sprint)
row 1000m
row 500m (Sprint)
50 Back extensions

I ended the rowing at 13:30ish

jp

Endurance WOD - 6x500m 2 min rest

Endurance WOD as Rx
For time:
6x 500m rowing w/ 2 min rest.

As completed at hotel gym:

6 x 500 rowing w/ 2 min rest.

I forgot to run total time, but my average was 2:02.5 for each 500 m, so I'm calling it

12:18 + 10 min of resting for 22:18

jp

WOD - Thruster, Muscle-ups, Run

As Rx:

Five rounds for time:

Thrusters 135# 5 reps
Muscles-ups 5 reps
Run 400m

As completed at hotel gym
Dumbbell Thrusters (25# each)
Pull-ups x5 & Bench dips x5
Jumping Jacks (1st), Sumo deadlift high pull 25# (2nd), Row 400m (3-5)
Time: 16:45

The gym was crazy busy for 5am.  Every cardio machine was filled and it was a pretty decent gym for a hotel.  I was happy they had pull-up station and even an older C2, but it was filled the first two sets so it was a bastardized workout.

jp