So Wednesday I decided to double-up, and do Tuesday's WOD and Wednesday's WOD.
First I rowed a 2k for time before coaching a class at 9am.
That's only 2 seconds slower than my current PR, which I'll gladly take since I was rowing alone. I almost always go faster when there's someone next to me to "race".
After class I completed Tuesday's metcon, and then Wednesday's strength and 2 short metcons.
For time, partition reps as desired:
50 GHD situps
25 handstand pushups
Results: 13:43 -- used green+blue band harness for HSPUHas definitely been too long since I practiced HSPU. Was nice to get in the groove with just 25 total reps. My back felt tired, but not painful, with the Supermans and GHDs. Woohoo!
Bench Press: 3-3-3-3-3-3 @ 85% of 1RM, 2 min rest between setsNow that my low back and hips are pretty much good to go, the next problem area I'm working on with my chiro is mid-back (thoracic spine) and shoulder position. My shoulders are *very* rolled forward, which makes my head and neck too far forward instead of sitting on top of the rest of my spine. At this point my posture has been bad for so long that my pecs have shortened and tightened. I can hardly engage them in movements, or stretch them. This is probably a contributing factor in why I simply suck at pushups, and possibly a clue to my struggles transitioning through a muscle up. Working on it, and I think yoga and some extra chest work and stretches I'm doing will help.
Results: 70#, no spotter so just worked on maintaining perfect form on each rep
And then two short metcons to finish off Wednesday's WOD.
For time: 100 sledge hammer strikes on tireI was in the gym all damn morning! Enjoyed having my techno girly music turned up super loud. :-D
Results: 4:04 w/ 16# sledge
For time: 100 AbMat situps