Tuesday WOD-"Mini Nancy"
Started the workout with max effort 3 x 3 deadlift and 3 x 6 box jumps
-finished my second set of deadlift at 405# and felt a little back pull so I stopped
-finished box jump at 41"
Not my best max effort day but made the right decision to back off. It's tough, but sometimes you just have to concede to your body.
Next we did a met-con for time. It was a take-off of "Nancy" which is 5 rounds for time of 95# overhead squats and 400m run. We did 3 rounds in the same fashion and called it "Mini Nancy."
time=7:17
This was a good effort but not good enough. My best "Nancy" time is in the 14 minute range and my goal for this workout is to break 12 minutes. I think I would have improved significantly over my 5 round time at the pace I set today but I wouldn't have been close to the 12 minute barrier. Always work to be done.
I finished the day with some easy overhead squat work. It's been a while since I worked on overheads because my right shoulder's been giving me a little trouble. But, it felt good during the overheads in the wod so I decided to put in a little work. Started light and worked up:
5 x 135#
5 x 155#
3 x 175#
5 x 135#
Shoulder was talking to me on the set at 175# so I stopped short of 5 reps. My best set is 5 x 185#. Felt like I could have destroyed that today if not for the shoulder issues. Again, important to listen to the body. Shoulder has been improving and don't want to make it worse. If all is well I'll go again next week and should pr.
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment