DWM Wed 1/21/15

Wed 1/21/15:
Did 30 minutes of Z1 rowing yesterday & 30 minutes of mobility for my recovery yesterday. Slept 7 hours last night and took a 90 minute name today.

AM ICE
I 10
C 10
E 10
This shit was difficult, but I gave it my all. No issues with ICE, just hard workouts.

A. Squat Clean – 30 reps for time @ 205#
I made the decision before the WOD to go with 30 singles, I thought that would give me the best result. I felt good early, but after about 20 reps, I was crushed. I was amazed at how difficult the deadlift portion of the clean got as I got deeper and deeper into the reps. I only had 1 missed rep, I got caught in the bottom and couldn’t stand it up. My time was 5:18. Video is below:

+
For time:
1k Row
200 Double-unders
1k Row
This was a rough one too, I rowed a 3:26 for the first 1k, which was just 6 seconds off my PR, I didn’t want to go out too hard because I knew the DUs would be difficult if I went 100%, so I gave it about 90% and then hit up the DUs. I would have liked to do better on these 200, but the limiting factor was my grip. I was really surprised by this, but my forearms were on fire and that added to the heavy breathing made them really difficult. I then hopped back on the rower and gave it what I had left. Total time was 11:19. Video below:

PM ICE
I 10
C 10
E 10
Another great session. My right calf was acting up again by the end, but I pushed through. I’ll keep working on it. Happy to have consistent times here.

PM
20 STOH @ 135# AFAP *don’t short ROM
20 Box Jumps @ 24″
20cals Row
Rest 8min
x4
No real trouble on any of the movements. My legs got more and more fatigued each round so I just had to push that much harder, but I was able to keep a pretty solid pace and keep consistent round times. The times were 2:00, 2:08, 2:11 & 2:11. Videos are below:
Round 1

Round 2

Round 3

Round 4

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