Here was the WOD for Tuesday, 3 March:
Pull-up Ladder (1,2,3,4,5,4,3,2,1)
L-sit Pull-up Ladder (1,2,3,3,2,1)
5 Minute Rest
Hand2Hand Kettlebell Drill
1 min work/30 sec rest
Flip Push Press
Round the World Uppercut
Hot Potato Flip Squat OR High Pull Split Squat
Did the Pull-up Ladder all on the blue band. Can do the L-sit but not the Pull-up that goes with it so I did a separate Pull-up instead with the blue band.
Did the kb workout with the 20lb kb. I had to modify the Hot Potato Flip Squat into the plain old Hot Potato Squat. Catching the flip was killing my elbow, which I already tweaked playing a rather loud and mouthy game of Hoover Ball last Friday. The High Pull Split Squat is a bit out of my reach. I am just not confident in throwing the kb around. Well, the throwing isn't bad. It's the catching them that is the problem.
(warm up 6x4x2)
Warmed up with 95 lbs figuring if I can bench it I can squat it. Add more weight for the rest of the warm up. Started the work out with 145 lbs. Thinking this was too easy I then tried 155 lbs for the next two. Have some very concerned looks from Jason and Kathryn, I went back down to 145 lbs for the next 3 reps. Feeling more confident. I went back up to 155 lbs for the last rep. I did it so easily that we did an 8th rep where I was at 155 lbs.
This is the most I have ever squatted in my entire life. Over all, this has been a good weight-lifting week for Alison.