Monday makeups

snow day Friday, and again on Saturday. worked both days and had planned to get a workout in Saturday afternoon. alas, life got in the way. worked out for the best as i wasn't really feeling on my game.
had a cub scout commitment on Saturday night and got home late. slept in Sunday and had breakfast with the kids. spent the day around the house.
needed the rest. felt great this am.

make up wod.
saw the hero wod this am and decided to do a make up from last week.

treadmill warm up
run 1 mile
just getting the body back into it.

strength warm up
3 rounds
15 pushups
15 squats
just to get the blood flowing

overhead squat warmup
10-45
8-75
6-95
loosen up the shoulders and get the body used to having weight overhead

wod
overhead squats
1-1-1-1-1
front squat
1-1-1-1-1
back squat
1-1-1-1-1
increase weight on each rep

ohs
105
115
125
135
135

front squat
185
195
205
215
225

back squat
255
265
275
285
295

the last back squat rep wasn't great. little shallow. otherwise tried to keep good form. the 135 on the overhead is limited by what i can push overhead. need to work my snatch balance.
felt good after this and wanted more. little short on time so decided on a run wod

run wod
4x400m
30secs rest btwn sets

increased speed on each 400.

felt good to be back in the gym. needed a little rest and the body responded well to it.

happy Monday.

peace!