Reps, Reps, and more Reps!!

Doubled up today for a lot of volume. I've had a few days off now and I'm ready to get back at it.

Lunch WOD
"Tabata Something Else"
Pull Ups - 11-7-4-4-4-4-4-3 = 41
Push Ups - 18-11-8-7-7-7-5-6 = 69
Sit Ups - 11-9-9-8-7-8-8-7 = 67
Squats - 17-16-13-12-12-13-13-14 = 110
= 287
- Not at all happy with this score. I've done this one before and gotten into the 300s. I haven't worked a ton of body weight stiff lately, but it looks like I need to again...badly. The pull ups were a mess. I used the my Rogue strap up system...it was terrible. The system is great. I've hung it from the soccer goal in our back field and it works like a charm, but today I hung it inside and it was too big for the only space I could hang it from. One side was stuck against the wall, while the other was free swinging. It was like kipping on a bar that swings like opening a door...just miserable. Poor effort kinda carried over into everything else.

Strength
Partner Med Ball Drops - 4 x 5 (20#)
3 rounds of: REST :30 b/n movements
 8-10 KB Presses (24k) [10-10-8]
 ME DH Pull Ups + ME Kipping Pull Ups - (8+11/2+6/4+4)
 ME Ring Dips - (9-5-4)
- Nice little push/pull complex (taken from Outlaw). The med ball drops were added for some fast twitch priming. The short rest period really catches up to you fast. I really like the pull up stuff from Outlaw and believe it helps a ton. More to come.

WOD P.M.
ME Push Press (95#) [25-30-20-20-18]
100m Sprint
*walk back to recover*
= 113
- I liked seeing this one because it gave me a chance to work on resting in the front rack position, opposed to dropping the bar (a trick Outlaw talked about during last year's Open WODs). The first round I was still pretty stiff and couldn't get comfortable. The reps were super slow. All the other rounds I finally got comfortable and repped them out a lot faster. Worked on repping through the first burst, then pausing in the front rack to get my breath back, and squeezing out a handfull or so more before dropping the bar. Runs were far from anything special as there was no motivation to run fast. Next time maybe I'll subtract the reps away from the seconds it takes me to finish for a score or something like that to try and speed up my run and walk back a bit more.