13 March 2015 – (Armless)

Second day back and I was walking like a cowboy before this morning, thanks to those squats!

Today’s WOD involved Pull ups, which are a no-no for me at the moment due to my recovering right bicep 😦

Strength: (Deload week)
Front Squat
Take percentages based off 90% of your 1 RM then add 5-10 kgs then CALCULATE the below
40% x 5
50% x 5
60% x 5

No strength. Did some mobility work with the PVC pipe and squat holds, as well as foam roller work.

Then….
Complete 21/15/9 reps for time of:
Dumbbell Front Squat (20,15)
Pull-ups
Box Jump Overs (24,20)
*12 minute time cap

I did the ‘armless’ scaled version… I tried to stay unbroken on everything, but had to break up the set of 15 and 9 on the V-Ups. I think I’m going to become good friends with the weighted vest over the next two weeks 🙂 Got the lungs working again in this one, a good sign!

Air Squats (with weighted vest)
V-Ups
Box Step-ups (with weighted vest)

Time: 07:24

 

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