I wanted to hit a body weight heavy met con today. So I pulled out a WOD from Ann Arbor at a Comp Doug Chapman held. I was able to go into work late today so I slept in and was able to get to the Box. I started with the Met con:
12 Min AMRAP
15 Hand Release Push ups
21 Air Squats
9 Rds + 1 Push up
When I did this at the comp it was after a lot of deadlifting and I got 9 Rds + 5 T2b. So I bested it by 6 reps. I went unbroken on the T2B.....the push ups were the worst part as high rep push ups are in most WODs....and the air squats were easy it was just a matter of how fast I could move. After the WOD I did a Main Site WOD from a week or so ago with Chels:
OHS Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
I really wanted the 305 Overhead squat and stood up with it on the 2nd attempt but did not hold ot steady and it dropped so I could not count the rep.....plus I taped it and you could tell I was loosing it at the top. The Front Squat I was hoping for a PR which is currently 345, but that did not happen. I only stood about 6 inches before dumping it. I had my usual problem with Back Squatting......no spotter. After I hit 365 I just did not feel safe going up in weight without a spotter so i went with 355 and hit the reps pretty quickly between each other. This took awhile so we went home and I got ready for work.
At lunch I went out to the park and did another Main Site WOD:
200 M Run
I did this on the edge of a parking lot and then ran in the grass down and back after walking out 100M. Not sure how accurate it was. after seeing the time of 4:30 on Main Site I assumed sub 5. I think i ran to far or that guy is FAAASSSTT! Either way it was a good WOD. I plan to hit my burpees tonight and then call it a night. Good day, Back is tightening up now from yesterday and all the squats. Love when you get sore in places that you haven't been sore in for a long time. All in getting better!