Front Squat 5 x 3 and Ugly Bugly

I’m calling today’s WOD at CFA “Ugly Bugly” because that’s how it made me feel.

Warm-Up

The usual. Included pull-ups and push-ups.

Strength: Front Squat 5 x 3

Having missed the WOD on Monday I missed a crucial step in our Front Squat progressions. So I did that today, since the programmed strength session was Back Squat, and I did that yesterday with Corey.

Rx: 90% of Front Squat 5 RM, 5 sets x 3 reps @ 90s intervals.

Result: 140 lbs, as Rx’d. No problems.

I am going to blow the squats out of the water soon.

WOD: Ugly Bugly

21 pull-ups / 30m line sprints / 18 knees to elbows / 30m line sprints
15 pull ups / 30m line sprints / 12 knees to elbows / 30m line sprints
9 pull ups / 30m line sprints / 6 knees to elbows / 30m line sprints
3 pull ups

For time.

I had to use the blue band assist on the pull-ups. My shoulder just can’t take the stupid kipping pull-ups right now! F***!!! Time: 12:25.

Plan HTFU

Additional Push-Ups: 5 x 10 (1 set in warm-up; rest scattered throughout the day). Additional Pull-Ups (blue band assist): 5 x 10 (1 set in warm-up; rest scattered throughout the day; and NO, the pull-ups in the WOD “don’t count”).

Mobility: I did some basic ground stretching and hip opening; I did not get a chance to do the “mobility WOD” work that I wanted to.