10/13/05
Location Flex Fx
Start Time 5:54
Warm-up: Pull-ups 15/13/12 Dips 10/10/10
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24-inch box
30 Wall ball shots, 20-pound ball
Time 18:30 for 3 rounds with 20lbs thrusters subbed for wall-ball shots
Stretch Routine #1
Extras 2:30 of handstand work
Pull-up practice 13/8/8/6/15
C&J 95lbs x 2 x 6
Session End 6:13
Comments:
I pussied out on this one and decided to start a scale back week midway through the second round. My legs and lungs were killing me after just the first round so for the sake of recovery I decided to use that as a sign to shorten things up the next couple days. Still was a tough as hell WOD. I usually use a 10lbs ball for the wall-ball shots but I decided to redeem myself from the other day's FGB fiasco so I did thrusters using two 20lbs DB's. Either they're just that much tougher or I'm definitely in need of a scale back week. All the sets were broken up badly; whereas when using a 10lbs ball I can usually do all 5 rounds of Kelly completely unbroken with no rests. I guess the harder it is, the better it is for me, right? Right.I was stiff as hell for the stretch and it took me a good round to get loosened up and get into it. My right shoulder is feeling pretty good the last couple days but my left leg has been a bit sore. I hadn't stretched in a couple days but I have done a fair bit of dips, HSPU and push-ups so I'm thinking that the stretching might be affecting my arm. As for my left leg, it doesn't hurt to run or squat but I find I'm walking with a bit of a limp and while doing the Samson Stretch during warm-up it doesn't feel right. It's most noticeable when I rotate my leg. I first noticed it the day after FGB. I think it might have been when I cranked my shin on the bar.
5:00 min. total handstand work
134 pull-ups
60 push-ups