Warm up:- Spealler, wallballs, 5 moutain climbers, 5 squat thrusts (which were a little disconcerting because my hips pop each time I get out into plank??), red band dislocates, 5 push ups @ pin 5, 10 front squat @ 7kg
Chin ups - pull up revolution assited
8 @ top (PR for max reps here)
5 @ 1" down
Pre-wod wram up:- 5 Front squat @ 14kg
110812 “Gator”
35 pound / 16kg Front squat, 5 reps
15 Push-ups @ pin 5 (8-7), (5-5-3-2), (5-3-3-2-2), (3-3-3-2-2-2), (3-3-2-2-2-2-1)
Done in 14.17 mins
Splts:- 1.50, 2.26 (total slog on push ups here on in), 3.07, nearly quit but it was a hero wod so pushed on, 3.26, 3.25.
Push up slogfest for me!! I've lost my muscular endurance since doing strength reps of 5,3 & 1's and very little metcos in months.
I really hope my arms/chest doesn't hate me too much tomorrow.
Stretch and foam roller
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