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Cool down: 1 rep Songham 1, 5 reps Songham 2, 1 mile fast walk with my pup.
Comments: I haven’t done deadlifts since high school, and I am slowly building up my weight plates, so I used all the plates I had, and worked form over weight. As of today I can’t do an unassisted handstand if you held me hostage, so I did bear crawls.
Nothing like coming back for a 3 day break to a WOD where you can’t do a single movement “As Rx”
Complete as many rounds as possible in 20 minutes of:
Handstand walk 10 yards (worked on shifting weight 100% from side to side while in handstand 10x)
15 foot L-rope climb, 1 ascent (4 legless rope pull-ups)
10 One-legged overhead squats, PVC pipe (10 one legged squats VERY assisted)
Since I already felt like shit about my fitness, I cashed out with a 5K row, which was slower than my standing PR.
Morning all, Sleepless night. got woke up at 2:45 AM by the dogs. There was a little white tuner car sitting in our driveway with high beams blazing.It sat there for 5 minutes . Then started to drive around my neighbors properties slowly checking things out. I should mention I live in the country 6 miles out of town. There are only 4 homes where I live with the nearest group of homes 1 mile away.Being close to L.A. we’ve had a lot of Gang activity move into our area due to excessive home building and section 8 .So It was a little disconcerting watching the arrogance on display of this little Honda with loud pipes and high beams driving around searching for weak points on our properties.One of our neighbors doesn’t have a fence and the car drove on his 1 1/4 acre lot and did 2 full laps slowly around his house. I finally got a Deputy out around 3:25 AM but the car had already left the area. Talk about a sleepless night. We are living in a crazy world right now folks.I actually think this was a good wake up call for me and any complacency I have in regard to my families safety. One should be prepared to act accordingly and not allow themselves to become a victim. A Country Boy can survive Obviously a rest day
3 min Airdyne
5 min DROMs
15 minutes to establish a 1RM of the following complex:
Hang snatch + Behind the neck push-press + Snatch balance
Note: This is a complex. The barbell should not drop at any point.
4 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB T2B
Rest 2:00 between rounds.
*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of T2B. Chalk your hands BEFORE you begin the 400m run. Time: 6:21