WOD 9/29/12
5 Minutes of Hip/Back/Calve Mobility
200M Run;45 Seconds Rest
7 Rounds of: Sprint 40 Yards;45 Seconds Rest Between Efforts
Front Squat– 5/5/5/5/5 (HAP/20 Minute Cap)
Power Clean– 10 Minutes to Establish a Heavy Double (Touch & Go)
12 Minute AMRAP of: 5 P.Cl (135/95)/5 each Bar Racked Lunge (135/95)/15 HRPU
7 rounds of 40 yd sprint- averages 6.5 each time (Marina was a great partner- well matched)
Front Squat- 95#/95#/105#/115# last round, we made it to 4 sets of 5
Power Clean- maxed out at 95# for heavy double
12 min AMRAP (I thought we did 9..confused?)
5 PC (80#)
5 Racked Lunges (80#)
15 HRPU
4 rounds +5+10
I’m already feeling this. I haven’t done lunges in a while and my ass isn’t happy right now!
What a pain in the ass
It was a 9 minute AMRAP. I’m going to fix it my notes. Nice job noticing that.
5 MINUTES OF HIP/BACK/CALVE MOBILITY
200M RUN;45 SECONDS REST
7 ROUNDS OF: SPRINT 40 YARDS;45 SECONDS REST BETWEEN EFFORTS
Best 40- 5.3 seconds
FRONT SQUAT- 5/5/5/5/5 (HAP/20 MINUTE CAP)
135/145/155/165/175
POWER CLEAN- 10 MINUTES TO ESTABLISH A HEAVY DOUBLE (TOUCH & GO)
135/185/205/225
12 MINUTE AMRAP OF: 5 P.CL (135/95)/5 EACH BAR RACKED LUNGE (135/95)/15 HRPU
4 rounds + 3 cleans
200 m run… 1 minute? I’m pretty happy with that, considering…
3 rounds of: run, sprint 40 yards
I was averaging about 8.5 seconds.
3 rounds of: row, spring 100 meters
I don’t remember my times, but I remember that my pace was under 2:00/500m for each sprint. Like, 1:57 or so.
Front Squats => 5×65, 5×75, 5×75, 4×85
Didn’t go as deep on the last set. Was complaining about lack of sleep. Got spanked by Marina who is now a Whole30 devotee! 😉
Power Cleans => 2×45, 2×65, 2×75, 2×80
I’m so disgusted because I found Power Cleans so easy before I got pregnant and even during my pregnancy! My 1RM was only 110#, but even the heavy weight felt like something reasonable to attempt. But after having delivered the baby, Power Cleans seem like the strangest movement ever. Grrr…
9 MIN AMRAP => 2 rounds + P.Cl + Lunges + 8 h.r.p.u.
I had 45# on the bar. The Cleans were easy. The Lunges were challenging. I’m still doing mod. push ups.
Feeling stronger after pregnancy but still not 100%. Getting annoyed that it’s taking so long to “bounce” back. But confident that I will be able to return to my previous strength and conditioning numbers eventually.