Thursday

Didn't feel all that great but still needed to get to the gym.  Forgot to eat my pre-gym banana and forgot to bring my gymnastics rings, so I knew it was going to be a rough day.  Had to make up a wod on the spot.

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

First:
5 Rounds, for total reps:
Max pull ups
Max dips

There is a wod similar to this, but I got the numbers mixed up.  I went with 5 rounds, the real one goes 7 rounds.  Ah well.  Still pretty tough.  Started out with 30 pull ups and 22 dips, then 13 pull ups and 12 dips, then 10 and 10, then another round of 10 and 10, then finally 8 and 8.  Finished with a total of 71 pull ups and 62 dips.

Second:
Abs.  Did Tabata intervals for hanging knees to chest, rested 1min, then Tabata intervals for scissors, rested another 1min, then Tabata seated V-ups.

Third:
Shoulders.  Started with seated dumbbell shoulder press with 50, 55, 60, then 45lbs.  Then did a recovery set of balance and agility drills.  Then standing shoulder shrugs with 115, 135, 160, then back down to 115lbs.  Another set of balance and agility drills.  And finally the lightweight shoulder range of motion wod with 10lbs dumbbells.

Fourth:
Wanted to run several quick 800s.  But I think because I wasn't feeling all that awesome and I hadn't eaten anything pre-workout, I just felt crappy.  Ended up running 2 x 800m at 5:46/mi pace with a 3:00 rest in between.