Start up
2rds
Walking front kicks
Walking heel grab
Walking hip opener
20 PVC good morning
120m run
Strength
1. Emom 5
4 Front squat @ 65% of 1rm
2. Emom 5
4 tng dead lifts @ 65% of 1rm
W.O.D
4RFT
4 mutant makers 145/75 (hang squat clean to thruster)
25 hrpu
25 unbroken double unders(if you break or trip up before 25 you must start over) RX2-25 double unders, mod 2/1 scale unbroken.
Finisher
90 sec of L Hang or L sit
1 min overhead band distraction
30 sec parallel arm stretch per side
30 sec of mod y hold per side
The start up went okay. I need to work a little harder on the heel grabs and hip openers. My front kicks are kinda low. I guess I need to work on increasing my mobility and flexibility for all of those. The strength portion was good. I did the front squats w/ 135# which was 65% of my 205 max. My problem w/ the front squats is getting a good rack position, again should mobility. I did the deadlifts w/ 180#, 65% of my 275# max from last week.
The the WOD. This sucked. I gave up after two rounds. I never got 10 consecutive single unders let alone 50. Double unders are way, way in my future. I really felt dejected. I should have kept on with the mutant makers and the hand release push ups for the whole four rounds. I won't give up again. I did the finisher but had to break the L Hang into sets of 10 seconds for the total 90 seconds. I skipped my extra yoga cool down. I just wanted to get home.
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