Friday, Saturday, and Sunday!

Friday March 16, 2012
Open WOD 12.4
12 min amrap
150 Wall balls
90 double unders
30 muscle ups

I anticipated my legs being the limiting factor for me on this wod. Unfortunately, my shoulders were what slowed me down. About 30 or so wall balls in they were gone, which isn't normal for me. I attribute it to doing 12.3 twice in two days. Aside from feeling "tired", my left shoulder has had some pain in it when doing anything overhead. Mostly catching the wall balls was what bothered me the most.

My legs felt great, and didn't start to go out until about 130 wall balls in. Breathing was good and I was never out of breath. I think it took me just over 8 minutes to get through them...

Double unders were ok. I tripped up two or three times thanks to shaky shoulders and a tight back.

Muscle ups felt great and I didn't fail on any. I believe I started them with 90 seconds left. I did a set of 3, 2, 1, 1, 1. I knew I didn't have much time, so I didn't want to try and "force" sets of multiples and risk failing only to waste energy, and possibly miss a couple of reps.

All in all, I'm ok with the score. I know I should have done better on the wall balls, but it was just one of those days.

Saturday, March 17, 2012
Row
30 sec @ 50%
30 sec @ 80%
x 30


Sunday
A. Dead Lift @ 55%- 12 x 2 EMOM- speed
235 lbs - all pulls felt good and fast. I was at 3 seconds every set. Maybe could have been a split second faster, but this sciatic nerve issue in my back and calf can be nagging.

B. Pull Ups weighted @ 20X1- 5 x 5; rest 3 min
Didn't feel strong on these today. Only did 35# on every set. My upper body strength feels like it's gotten worse lately.

C1. GH Raises- 5 x 10-12; rest 1 min
C2. Abmat unanchored sit ups- 5 x 25; rest 1 min
The GH raises didn't feel so great, once again due to the nerve issue in my right leg. The sit ups felt good. Rather slow, as usual, but never slowed down.