Pardeemom

My life as a woman, wife and mother.

Tired out quads.

on March 25, 2015

Last night C had to sleep in our bedroom. Apparently she’s been having vampire nightmares the past two nights. So I relented and said she could sleep in our room just for last night, NOT tonight. We’ll see what happens when I get home from work tonight.

Wednesday’s WOD:
A) 1K Row @90% – 4:16 (2 seconds faster than last time!)
B) Deadlift: Build to a max for the day in 8min – got to 175# (only 165# last week)
C) Every 2min x5: 5 Deadlifts, 275/185 + 10 burpees – 135#

Notes: The 1k row is to ensure that you’re thoroughly warmed up and ready to go for all of the pulling to ensue thereafter. You should be sweaty and breathing a bit, but not destroyed from it. After our general warm-up exercises we’ll roll through the row and then proceed into the deadlifting. The goal on the deadlift/burpee combo should be first to do the deadlifts with max efficiency and sound mechanics. Assuming that you’re able to do that, then add an element of speed and try to move through the 5 DLs and 10 burpees as quickly as possible each set. Scale the deadlift as needed, about 70-75% of your 1RM as a guideline (though don’t exceed 275/185 if that is less than 70% of your 1RM).

D) For time:
30cal row
30 KB Swings, 50/35 (American if in the Open) – 35#
30 DU’s – 90 singles
30 WB, 20/14 – 14#
30 DU’s – 90 singles
30 KB Swings

Notes: 10 min cut-off. This should be a fast chipper. We’ll set up equipment to allow for fast transitions. Try to push the pace here. I finished in 7:04

I work WW today and weigh-in. I have some shopping to do and I’m going to walk & read soon and possibly walk a bit this afternoon, depending on how I feel.

Enjoy your day!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: