Wednesday August 4, 7:45

Strength:
Banded deadlifts, 50% 1rm (100lb), purple band (approx. 105lb resistance)
1 - 1 - 1 - 1 - 1 - 1
45 sec rest between reps

WOD:
3 minute AMRAP in team of 3:
Tire flip and (box) jump on to tire (about 28")

rest 1 minute

3 minute AMRAP:
Lateral wall ball, 14lb

Our team got 15 tire flips/jumps and 64 + my unknown number of wall balls. I could not count for these, but I think I maybe got 10 - 12 legit over the line balls.

Friday July 9th, 7am

Strength:
Bench press at 60% of 1RM
3 x 3 narrow
3 x 3 regular
3 x 3 wide
55lb

Skills:
Tyre flipping

WOD:
Tire flip races
I paired up with Kat, and won the first heat, flipping the lighter of the two tires. On the second heat, I moved with more urgency and flipped the heavier damn tire, and won. I would like to say I flipped it as fast as I could, but I know if someone was breathing down my neck, I would have been moving faster still! Maybe I need to pretend someone is hot on my heels!

For my rest day yesterday, I rode Half Nelson with Rob & Tina, and had a blast!