Shoulder Press
5 @ 55#
3 @ 65#
2 @ 75#
then:
“Karen” – 150 wall balls for time
It took me 9:25 to finish all 150 wall ball using the 10# ball, hitting the 10ft target. It is supposed to be the 14# ball for women, but my arms are bothering me so I took it easier and focused on form and aiming for that 10ft target. The shoulder press were okay, but I had hoped to do better. My arms are still shot from Saturday and just don’t seem to want to heal up!!
Posted in Shoulder Press, Wall Ball
Shoulder Press
55# x 5
60# x 5
65# x 7 max reps
then
10 rounds of:
1 minute 10 meter suicide sprints (down 10, back 10 = 1 sprint), as many sprints as possible in the minute
1 minute to do 5 Burpees and 10 Box Jumps
then rest 5-10 minutes and brisk walk for 30 minutes
The push presses went well, but my arms/shoulders just don’t seem to be recovering like I need/want them to. It is frustrating.
The sprint/burpee/box jump WOD was pure hell – soul searing, lung burning, heart pounding, torturous pain!!! I finished a total of 74 full sprints. My chest hurt for nearly an hour after and I can still feel the after-effects now 3 hours later. I have no idea how I continued to push myself, especially when the burpee/box jump part began talking almost the entire minute giving me practically no rest before starting the sprints. The last couple of sets I had maybe 5-10 seconds to TRY to breathe before sprinting again. I almost met pukie today, for sure. This was most definitely one of those workouts that push you PAST your limits and builds some serious cardiovascular capacity. I have rarely felt that “tested” during a WOD. Most WODs allow you to breathe, this one didn’t. You had no time to really catch your breath so for 20 minutes it was non-stop GO!!!!!
Thinking back on it I’m proud of how well I did and how I was able to keep pushing myself even when all I wanted was to collapse on the ground. Those are the WODs that make you realize you are capable of more than you originally thought you were. Those kind of tests make you see what you are really made of! I’m so glad I didn’t quit, that I kept pushing and tried hard to maintain the number of sprints each round ( I wanted 8, but had two 6 sprint rounds, and 4 with 7). I know for sure that today I could not have given more…but next time I just might be able to!!
