WEDNESDAY 100106

Grr even further behind again - come to 20 mins before my workout yesterady and someone arrived grrr - I was pleased to see him but didn't get my wokrout done as planned

So come hell or highwater I was gonna get my WOD done today

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 push ups against mid thigh bar, 10 air squats, did some kelly starrett mobility stuff ie dislocates x 10, 10 x OHS with band, hip work - squat down on one side then move over to the other keeping butt low.

WEDNESDAY 100106
Puppies:
Three rounds for time of:
20 Wall-ball shots with 10-14 pound ball to eight foot target - subbed thrusters with 10kg BB
10 Pull-ups (Beginner or assisted pull up okay) - blue band assisted

Done in 10.48 mins (splits 2.41, 3.53, 4.12)
Turned into a bit of a slog - poor energy levels due to poor eating / lack of dinner last night I think

Although I never put the bar down during thursters took breathers as shown. Rd 1 = thrusters (15,2,2,1) and chins (6,4), 2 was (9,4,2,2,1,1,1) and pulls (6,2,2) and 3 was (6,4,2,2,2,1,1,1,1) chins (6,2,2). I originally planned to go 12kg but glad I didn't because 10kg was bad enough and my wrists were complaining too.