“The best time to plant a tree was 20 years ago. The second best time is now.”
- Chinese Proverb -
Wow, even had “time” to make a video, kind of..
11.30am, WOD Part 1, Barbell Gymnastics
1. High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.
105kg, 120, 129, 129
2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 (3RM) – rest 60 sec.
87kg, 87, 102, 102
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
84kg, 93, 98, 98
3h rest
3.10pm, WOD Part 2 – Conditioning:
7 rounds of:
-5 Deadlifts @ 315/225#
-10 Over the Box Jumps 24/20″
-Run 200m
*Rest 4 minutes.
Round Times: 1’11min (200m indoor run), 55s (50 Double Unders), 59s (60), 1’13 (60), 59s (60), 1’03 (60), 55s (60)
Not good times as in “super impressive scores”, but good times as in: f#ck yeah I’m feeling good. Strength was easier than ever before and technique felt spot on.
Conditioning was cool, since I don’t have the “luxury” to run at the box, I set up a 33m “track” and did 6 laps first round. Adductor/groin was not happy at all and as a result my left hammie started cramping up. Decided to sub for DU’s and that felt like I got kind of the same response anyway. Was a little cautious on the DL’s because of the hammie, but they all felt light. Jump over the box was fun! Think this was about a 90% effort, held it back a bit, but also think that was smart.
Finished up the day with an awesome “problem solving session” for our competitive team, who would have known you could have so much fun just watching someone “saving the world” and “saving the baby”? 
Namaste!
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