Wednesday

Normally this is a "do other things kind of day," but since I was busy all day yesterday I decided to switch around the schedule a bit.

Woke up feeling decent.  Left elbow felt good.  Left shin still bothers me a little.

Got to the gym a little late after talking with my neighbors.  Think I got there at 2:30ish.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.

First:
Unknown 007 (Running Angie)
4 Rounds, for time:
Run 400m
25 Pull ups
25 Push ups
25 Sit ups
25 Squats

First time trying this one.  Its basically just the Crossfit wod "Angie" separated into 4 parts with a 400m run before each.  Kept a good quick pace for each of the 400s.  I think it was around 6:34/mile pace.  Did the first 2 sets of pull ups unbroken, but had to break up the last 2.  Did the first 3 sets of push ups unbroken, broke up the fourth.  And did all four sets of sit ups and squats unbroken.  Decently tough wod.  Finished in 22:09.

Second:
The running core WOD.  Felt really easy today.  I think I may bump it to 1min per exercise for 2 rounds.

Third:
Flat dumbbell bench press.  Started a little higher than usual with 85lbs, then 90, then 95, then back down to 80 for a burn out.  Felt good.

Fourth:
Did this pull up wod that I thought up.  I would do 5 regular grip pull ups, then switch to one hand being regular and the other being reverse for 5 pull ups, then flip flop them for 5 pull ups, then have both of them be reverse for 5 pull ups.  Then repeated but doing 4 with each grip, then 3, 2, and 1. Had to hang onto the bar the whole time, so it burns your grip.  I followed up each set with 15 hand release push ups and 30 calf raises.

Fifth:
And just because why not, max rep bar muscle ups.  Which wasn't very many because my arms and shoulders were dead.