Trying to get back to blogging.

With track season and me on the road back from my back injury, I have been hit and miss in the weight room.  Probably one or two a week for the last five or six weeks.  Now summer is here and I have gotten back into my regular three one and one off schedule.  However, I have not posted in a long while.  I will try to catch up on the last few WODs I have done:

Power Matrix for Pull ups at 80lbs

2 Rounds for time:
50 Tire Slams small bar, RT side
50 Tire Slams small bar, LT side
50 yard Farmers Carry 100lbs RT side
50 yard Farmers Carry 100lbs LT side
2 minute rest

Finished first round at 4:20 and finished last round at 10:20 after taking the two minute rest which gave me a negative split.


Power  Matrix for Bench at 280

8 x 185
5 x 215
3 x 225
1 x 255
1 x 255
1 x 255
5 x 215

For Time:
10 - 95lb Thrusters
15 - Bar facing Burpees
20 - 95lb Thrusters
25 - Bar facing Burpees
30 - 95lb Thrusters
35 - Bar facing Burpees

I finished in 14:29


Ring Supine Rows, feet up on bench and weighted. used power matrix. Interesting.
I think this is the progression
8x25lbs
5x30lbs
3x35lbs
1x40lbs
1x40lbs
1x40lbs
5x35lbs

This did not seem to do as much for me as I had hoped.


Moved to Single arm ABB
Very technique oriented.  We did five rounds of five.


WOD
5 Rounds For time:
1 x 15ft rope assent
10 x KB swings 55lbs
10 x Toes to bar
1 x Heavy plate push down and back 50 yards total 90lbs
1 min rest

I don't have my watch but my splits were something like this:
1:26
1:27
1:29
1:32
1:38

I thought this little met con would go quick but it was a killer.  One of the best burns I have had in a while.