ec

[Eva Claire Synkowski]

no if

wod at 1700

red-eye flight - pretty tired, just wanted to do something light

extended warmup - cycled through (15 reps):
dislocates x 3 (pvc)
ohs (pvc) x3
good mornings (pvc) x3
pushups/25# plate weighted pushups/ring dips
ghd hip extensions x3
ghd back extensions x3
situps/ghd sit-ups/KTE
kipping pullups x3

then

low bar bs - 5 x 5 - 135# all sets
press - 5 x 5 - 85#, 85#, 85#, 90#, 90#

[Eva Claire Synkowski]

if: 16.5 hours, broke at 1330

wod at 0900

wu - DROM, and extended sn warmup

day 9 of this (backed off ~4 kg to open for both)

sn - 94# x 1 x 5; 97.5# x 1 x 5; 101# x 1 x 5 - on the minute
rest 5 min
c&j - 119# x 1 x5; 122.5# x 1 x 5; 126# x 1 x 5 - on the minute

hit everything, full depth.

then

dl - 2 x 5 - 230#, 230#

then some skill work

hspu - 4 x 3 - 3-5" ROM

[Eva Claire Synkowski]

no if

unplanned rest day

[Eva Claire Synkowski]

if: 15.5 hrs, broke at 1100

wod at 1700

wu
3 rnds
10 pvc dislocates
10 24" box jumps
10 pushups
10 ghd situps
10 ghd hip extensions
10 sdhp w/ 1.5 pd kb

pp - 3 x 5 - 115#, 120#, 125# x 4
ohs - 3 x 5 - 105#, 115#, 120# x 4

then

15 - 135# c&j for time
5.47

i think i need to start working some 115#/125# higher rep c&j in this goal of a more respectable "men's" grace

and a quick mile jog - didn't time ~7 min pace

[Eva Claire Synkowski]

no if

wod at 1700

wu
3 rnds
30 double unders
10 pvc ohs
10 pvc good mornings
10 leg swings (10 ea side)

wod

day 10 of this
sn - 97.5# x 1 x 5; 101# x 1 x 5; 104.5# x 1 x 5 - on the minute
rest 5 min
c&j - 122.5# x 1 x5; 126# x 1 x 5; 129.5# x 1 x 5 - on the minute

hit everything, full depth

then

jerk - heavy single - 135#, 150#, 160#, 170x, 170# (slight pressout)


then "annie"
50-40-30-20-10 double unders/situps

6.22 (11 sec pr)

and some db ohs to work ROM

[Leo Soubbotine]

You got me by 10 secs on annie! I better get it quicker.

Good job on sn and c&j

[Eva Claire Synkowski]

ha! that may be the only wod where i could "win"!

[Eva Claire Synkowski]

no if

wod at 1700

wu - DROM

wod

started with CA metcon

7 rnds:
6 kipping pullups
4 box jumps (34" - upper thigh)
5.09

then

low bar bs - 5 x 5 - 150# all sets



then CA wod metcon revisited

7 rnds:
3 kipping pullups w/20# vest
2 box jumps (34") w/20# vest
3.40

rest 2 min

3 rnds:
5 kipping pullups w/20# vest
5 box jumps (34") w/20# vest
2.40

[Eva Claire Synkowski]

if: 17 hours, broke at 1330

rest day

[Eva Claire Synkowski]

if: 16 hours, broke at 1000

wod at 1800 - cfb class, but should have made it a rest day due to little sleep

pose running drills

then attempted 'helen' (1 pd swings)

stopped at 12 min with 4 pullups to go due to reopened eternal blister. well off pr pace, anyway. another week of no pullups, i guess. bleh.