Morning Metcon

08:00

Warmup (800m run, arm swings, squats, sampson)

3 rounds for time of:
12 pull-ups
75 squats
12 push-ups
run 200 m (60# sandbag)

21:21

Daily report

• Body:Very, very sore in shoulders this morning.
• Sleep: A bit short. 6.5 hours.
• Nutrition: So-so.
• Notes: Was planning on doing some clean work/front squats to continue OPT programming this morning but I was so dead I opted for something a little less intense. Wasn't a bad workout though, I kept a good pace and 20 minutes was perfect duration. If my hands weren't so torn up I probably would have done 20 pull-ups per round instead of 12.

Run, Pull, Burp, Squat

19:00

Warmup: 400 meter run

4 rounds:
Carry sandbag 400 meters (60 pounds)
12 Pull-ups
18 Burpees
24 Squats
For time: ~30:00 (no watch today)

5 rounds:
20 KB Swings (2 pood)
rest 90 seconds between sets


Daily report

• Body: All good except lower back. Presumably from squats the other day. Shoulder feels much better. Did not hurt on KB swings.
• Sleep: Good.
• Nutrition: Poor. No caffeine for last two days. Felt pretty groggy.
• Notes: This WOD deserves a name. Not sure what I'd call it, but it was a good one. Wish I had a definite time for it, but I forgot my stop watch. KB swings were easy for first two sets. Last three didn't come easy. All sets unbroken.
• Cool link of the day: R.I.P. Metrodome