WOD #1

Like Murph

1 Mile Run

then,

40 pullups

then,

90 pushups

then,

120 Air Squats

then,

800m run

then,

20 pullups

then,

40 pushups

then,

60 Air Squats

then,

400m run

35:51

This one hurt this morning! I needed it though, I hadn’t done a wod that is hard and highlights many of my weaknesses since Murph a few weeks ago. The good news is that my running is getting much better. I didn’t push nearly as hard as I know I can and I opened with a 7:08 mile! I’m looking forward to running the 1 mile for time soon with the goal of breaking 6:50! I also figured out that I hold my breath during pullups which is not good, I need to get the pullups figured out!

WOD #2

500m Row

1:23.6 (PR)

then,

5x5 Ring Dips

This was the first time that I had ever gone all out on the 500m row. Overall I am happy with my time but I was gassed with 150m left. I could really feel this mornings WOD. I turned up the resistance all the way to 10 which really helped me, I also moved up the foot rest all the way, but my ass still wanted to come off the seat. I actually had to slow down to keep on the seat! I need to figure that out, if anyone has any advice.. please help me out! Anyways I think that next time a 1:20 is completely within reach, I just need to go in fresh with a revised strategy!

Ring dips are tough for me and it was good that I got to work on them today. I need to spend a lot of time on these!