Team WOD and Run

Runner’s High?? IDK??
What a morning. I was in bed early, and
slept late, but I still had no desire to get out of bed this morning. For the
first time in memory, Deadlifts kicked me a$$. Not just a little, a whole
bunch. I was tight during the night, I was stiff in the morning and it was a
$hitshow for most of the day. I powwowed with @missade3 and she confirmed that
my form was good, so all I can think of is the combo of running, skipping and
Deads was a little more taxing than usual.
2 Rounds
10 Thrusters (@45lbs)
10 Push-ups
10 Mountain Climbers
After the first Thruster, I knew it wasn’t
just the Deadlifts that had taken it out of me, the whole WOD from Wednesday
had done a number. My shoulders were burning after 2 reps. Tonight we started
with a 7 minute EMOM of 3 Squat Cleans. We added weight each minute and by the
time we were done I was @130lbs. It was tough, but the whole #530Crew rocked
it. Sadly, we weren’t done yet. 30 HSPU and 50 Push-ups with a 10 minute CAP. I
managed to finish in 3m57s using the box.
‘Team Series’ (20 minute CAP)
30 Calorie Row
30 Bar Facing Burpees
30 Hang Power Cleans (@135lbs)
Thank you, TAV! This is my kind of WOD
(minus the Burpees). I hopped on the Rower and while I didn’t match Saturday’s
tempo, I did get the 30 calories in 58 seconds (woohoo!). The Burpees sucked,
but I managed to get into a steady pace and hold it for the duration. I was
worried about getting caught, but I managed to keep moving. The Hang Power
Cleans were tough, but I got in a rhythm and managed to knock them out 5 at a
time. Total time, 7m35s. BOOM!
5,090m Run
Glute Stretch
Quad Stretch
Back Stretch
Hip Stretch
Hip Smash (Supernova)
Glute Smash (Supernova)
Lat Smash (Supernova)
Neck Smash (Supernova)
Thanks to @keilshammer for joining me on a
little post-WOD run. We weren’t sure what distance we were going to shoot for,
but we knew we would be doing the Bellamy loop. We headed out and got caught up
with all the happenings up north this summer. We covered 5.09KM in 38m13s. We
weren’t moving at lightspeed by any stretch of the imagination, but it was a
nice steady pace after a surprisingly difficult Thursday. We averaged a
7m30s/KM pace and the Garmin says that I burned 622 calories (probably more
since it was post WOD). My heart rate was higher than the last time I did this
route, averaging 148BPM and I maxed 163BPM.
Getting’ My stretch on…
I’m going to take a rest day Friday (mostly
because I’m exhausted) and then I am headed to Wasaga which should be
amazing.  We have a Creemore ride on deck
and @keilshammer and the Morton/Hoowards/@Wardy_ are planning our own


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2 Thoughts to “Team WOD and Run”

  1. Hoodieruns needs to go long this weekend. On hills. All the hills. You coming with? The half-marathon looms!

  2. Giddy up! Ride and Run weekned!

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