Yesterday my body was absolutely wrecked after training for a total of about 6 hours Sunday, Monday, and Tuesday. I took the day off and even took an hour nap around 4pm. After 13.5 was announced last night I figured I’d give it a go today as long as I didn’t feel like shit. At 4 minutes, how bad can it be? So I went in around 4:30 to warm-up and hit it at 5pm.
- 750m Row
- 10/10 Leg Swings (F-B, S-S)
- Light thrusters
- 15 Thrusters (100#)
- 15 C2B Pull-ups
* If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
* If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
* If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
After getting 82 reps Monday on the 12.5 Fran ladder with 95#, I figured 60 was a realistic number to shoot for in this 4 minute WOD. With all sets being 15 reps there is a lot less transition time so pacing should overall be faster.
I planned to do 8-7 or 9-6 on the first 15 thrusters but felt good, so went unbroken. I stuck with my plan to go 5-5-5 on the first round of C2B and it worked well, keeping me away from the point of failure. I think my first round was done in around 1:20. In round number 2 I planned to go 5-5-5 on the thrusters, but again felt good so went 9-6. I didn’t have a plan for the C2B because I knew I’d be feeling the burn at this point. I did 5-4-3-3. I hit my goal! Then back to thrusters to go 5-6 and that last rep was a struggle. I don’t think I could have done a 7th if I had time left, so I think I attacked it pretty well. 71 reps in total, 11 more than my goal!
When I hit that point of muscle failure I’m pretty much dead from there on out, so I’m not sure trying to stretch out my sets would have helped me at all. Probably would have caused me to be hitting singles in that second round of C2B and wasting a lot of time dropping off and jumping back on the bar. I’m thinking I won’t hit this one again, but may give it a go on Sunday just for fun and try to push closer to failure to see what happens since it’s only 4 minutes.
The did some work with Kevin…
Warmed up bench press with 10 @ 45#, 5 @ 135#, and 5 @ 165#.
- Odd minutes: 5 Bench Press (165#)
- Even minutes: 5 Weighted Pull-ups (15# DB)
I was a little fatigued from the WOD, so went easy on the weights to make sure I could get all of the reps in.
5 Rounds each
- 20 cal Air Dyne
- DUs until partner completes their 20 cal
Boy that Air Dyne is a bitch.
- HR Push-ups
- American KBS (71# KB)
Went unbroken on everything and finished in 4:06. Nice little WOD and some more good conditioning.