My back was extremely tight and sore on Tuesday and so were my glutes and hamstrings, but this morning they felt a lot better. I slept well last night, 7 hours, and felt really good today. I’ve noticed that although these Open WODs have been hard and I’ve been hitting it hard, I’ve been getting a lot of rest and my body feels really good and strong once I’ve had a rest day.
A. Thruster – build to tough triple; rest as needed (5-6 sets max)
Hadn’t done a heavy triple in quite awhile, but these felt pretty good. I made sets of 3 at 135-165-185-205(2)-195. I think rep 2 at 205 was difficult and took a little more out of me than the others because I tried to go straight into it instead of catching it at the front rack, then descending and coming back up for the press. Video below:
B. Muscle-up – 3x 3.3.3; rest 15sec + 3min
I loved doing this and this made me very confident in my muscle-up ability going into the last 2 weeks of the Open. I think my movement can still use work, but it’s feeling better every time I do these. Video below:
EMOM for 10min
7 Thrusters + 7 Burpees over the bar
This was EXTREMELY HARD. I don’t know if I didn’t rest enough after the muscle-ups to be prepared for this or if it was just really hard. During the 9th set I completely broke down and knew I couldn’t make it. I took the remainder of the minute off and then completed the last 2 rounds in minutes 10 & 11. I took only 4 minutes rest before the next EMOM because of this.
EMOM for 10min
10 Wallball + 5 TTB
This was pretty easy. My right hand has a small tear in it and that made the TTB a little difficult, but that’s about it here, nothing really to report.