Wednesday

so i am playing this week a little by ear till i figure out how i want to utilize the extra time i have.
little off the cuff this am.
checked out the mainsite and figured i would add a strength component to compliment the workout.

treadmill
run 2 miles
was a little nervous about the right heel and ankle. they were a little sore yesterday. box jumps and the 800's took there toll but nit bad this am.
little tender now. will keep stretching it.
felt good on the run. took it a little easier. 8:40 pace

strength warm up
3 rounds
10 pullups
10 push ups
10 squats
left out the sit ups as i knew what was coming.
moved thru these fairly easily.

strength
back squats

warm up
10x135
8x225

work sets
5-5-5-5-5
255
275
285
290
295
these went well. 295 for 5 is a good weight. happy about that. felt good thru all the sets. good range of motion. got a little heavy on the last 2 but pushed them out.

WOD
for time
20- 225# backsquats
40- toes to bar
60- kettlebell swings

8 minutes +/- on the wall clock
as rx'd except that they called for a 2pood kb i used the heaviest one we have which is 37lbs
the toes to bar were brutal and the swings were rough after about 40 but got thru them pretty quick. the squats were hard after the heavy worksets.

WOD 2
was looking for another wod. wanted to go easy on the heel so went with something a little different.

5 sets of 50 double unders
first few were ok. then i started to get tired and loose focus. hard to string them together.
good practice and an excellent finisher.

stretched and foam rolled then hit the showers.

gonna be another scorcher.
stay cool