31 March, 2012

Part 1(730)


Warm-Up
A. 500m Row


B. 9m Z1
-BB Complex
-Sotts Press
-10 Ring Pushups
-6 GHD


C. Mobility


WOD
10m AMRAP:
10 Thrusters (135#)
5 Burpees
*63 Reps
*Lower back was crushed 5m in. Got super tight, could barely clean the bar to the rack position. Have no idea what is going on with my back. 
*Broke Every Set of Thrusters into 6/4


Part 2(12p)
*Same Warm-up as Part 1


WOD
5 Rounds:
10 DL (275#)
6 Muscle-Ups
*Felt great until 4th round. Back got a little tight but nothing like Part 1. Deadlifts broke up:
1st Round: 10
Rounds 2-5: 6-4
Muscle-Ups went fine until 4th Round. 
Went: 6 - 4/2 - 4/2 - 3/1/2 - 2/1/1/1
Time was 12:22
Just fell apart in the 4th round. Should have broken Muscle-Ups a little earlier. Back kept me from going U/B on DL. 




Part 3 (3p)
For Time:
500m Row
50 AS
400m Run
50 WB
500m Row
50 T2B
*11:40
1st Row was 1:30, U/B AS and WB. 2nd Row was 1:44. T2B went 10/10/9/6/6/4/3/1/1
Back felt decent, not great, but nothing like during Part 1. Zack beat me in all 3 wods today. Great to have someone there pushing me but mentally not easy getting beat.