Then: 12 min AMRAP

10 HPC 135/95

10 T2B

20 Double Unders

I did the first one and a half rounds with 135, then dropped to 115 because my form was getting sloppy. My lower back is feeling a little tweaked. I think it was tired from the 10 hours I spent painting (leaning forward) over the weekend...the HPC's may have just been the nail in the coffin. Wheee!

WOD: Sprint Intervals

60m (95%) - 8.07, 7.72, 7.50, 7.75, 7.82, 7.99
45m (95%) - 5.56, 5.59, 5.72, 5.82, 5.88

Still not a 100% from groin injury. Definitely felt it past the third interval in the series.

Was going to do a modified "Helen" after the interval training, but groin was too inflamed.

3 rounds for time:
1000m Row
50 Burpees
50 Box Jumps (24")
800m Run

I did 2 rds due to time constraints but can't wait to try 3! Have to get better at rowing I am not efficient enough. This is one Hero WOD I definitely like!

Invictus July 14 2014

Shoulder Press Challenge L-3 (30lb)

Then:

6 Rounds

10 KB Snatch Right Arm 1.5/1pood

10 KB Snatch Left Arm 1.5/1pood

10 Goblet Lunges 1.5/1pood

100m Sprint

-Green KB, shakey lunges & wish I did this 100% outside!

Shoulder press
5x5 @ 65%

Invictus May 3 2014

Back Squat Challenge Lift-3

Then: 12 min AMRAP

10 HPC 135/95

10 T2B

20 Double Unders “no singles” if you don’t have Double Unders Run 200m!!! Learn Double Unders…

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Back Squat 135 x 20 - ouch
AMRAP: completed 2 2/3 rounds. since i don't have double unders I had to to run. Mod T2B with knees to elbows.

WOD
Row 1000 m
Then 3 Rounds for Time of:
5 Deadlift 120/80 Kg
30 Double unders

Kraft: Backsquat
5-5-5-5-5

5 Rounds for time of:

10 Back Squats #185
15 Ring Dips
20 Pullups