the sun and the rain

no sun or rain at 5:55 am when I left for CFA, just low clouds and wet fog.

Warm up pose drills out in the parking lot, mobility and dislocates, push ups (20), pull-ups dead hang (5, 3, 1, 1) overhead squats (10), PVC sotts press (10), knees to elbows (10).

Strength/skill handstand push up progressions 4×5 (blue band red harness x3, red band red harness x1). The first set of these messed with my left shoulder and I almost decided to ditch the WOD. But I didn’t.

WOD just made the 20 min cap at 19:52. 7 rounds for time of 7 push-press and 21 double unders. DUs slowed me down for sure. I did all 80 burpees and a zillion single unders on my way to the finish. I went with about 52% of my 5RM for the push press just to baby my shoulders: 75 lbs. Exhausting.

Later additional volume. Dead hang pull ups: x6 / x6 / x6 / x6 / x6 /

Mobility: rolling stretching shoulder.


Let me know what you think...