Friday

21-18-15-12-9-6
using 95lb barbell
deadlift
Hang Power clean
front squat
push press/jerk

I did this one about 3 years ago for the first time. It took me then close to 50 minutes. This time: 27:19
Everything felt good. I have had no problems with the lower back/hip. I like these lower weight workouts from time to time, they allow for better concentration on movements. For now I am going to stay with the lower weights to focus on good from for my lower back.

Thursday

I wanted to do a 5k but quickly ran out of time but still wanted to do something involving running.... after brainstorming a WOD that I could do in the park behind my apartment I decided to a 1 mile run for time.

6:13 1 mile.

I am happy about this, but I believe I can be faster. I will try again next week or the following.
goal= sub 6 minute 1 mile.

Wednesday

MOP (My own programming) actually I took the idea for this one from one of the hero WOD's I changed up Daniel, only becuase i could not remember how it went and I wanted to do some thrusters and some running ?WTF? So here it is-

400m run
21 thrusters 95lb
50 double unders
30 pull ups
800m run
30 pull ups
50 double unders
21 thruster 95lb
400m run

total time 20:16
I would have done this slower but I had the kid Jake on my heels, need I say more.

Anyhow it was a smoker, everything felt good. The thrusters were spot on as far as movement and no pain in my lower back/hip. It took me a while to recover from this one though.

"Annie"
Double unders, sit ups.
50-40-30-20 and 10 rep rounds; for time

6:43rx

If I could just get the first 50 DU's unbroken I will definitely have a better time. I think I can under 6 minutes. This was a good WOD for the back to heal. I believe I am ready to move some weight now.