WOD102009
In 20 minutes, do as many rounds as possible of:
3 Muscle Ups
6 Handstand Push Ups
9 Knees-to-Elbows
Results: 5 rounds + 7 (sub pull ups + ring dips)
Was in a rush so I headed over to Pushmore in the morning and squeezed in workout of the day before hustling out in a jiffy. The pull ups and dips of this workout slowed me down big time and I could feel my lower back muscles tiring out when I was doing the HSPU.

Thurs – Managed to get 8 hours of sleep but funnily enough, I still felt tired when I woke up. The day has been abit blah, you know, one of those days where it feels like nothing’s going right. Meh. Headed to Pushmore to get some stress relief despite the fact I’ve got a mountain load of work to finish up.
WOD 102109
For time of:
45 Kb Swings @ 32kg(M)/20kg(W)
90 Squats
30 Kb Swings @ 32kg(M)/20kg(W)
60 Squats
15 Kb Swings @ 32kg(M)/20kg(W)
30 Squats
Results: 14:37
Towards the second round, I could feel the soreness in my lower back and man, I haven’t felt this kinda soreness in a looooong time. This could’ve been caused by the DOMS from Mondays’ domination of three girls/workouts. Lesson learnt, don’t be to greedy when it comes to doin’ hot chicks. It’s time to give my lower back a rest, no back workouts for the next couple of days.

Mid-swing, photo courtesy of Pushmore.

AMRAP in 10 minutes
7 Ring Push Ups
7 Toes to Bar
Results: 6 rounds + 5 push ups
I sorta jumped unto the bar at the first set of toes to bar and I think I pulled something on my right shoulder. FML >.< Need to do some stretches to make sure the pull doesnt get worse.

After the workouts, did a bit of skill training on the jumping muscle up. Am getting the hang of the transition but after the 3rd time, it seems to be mental 0.o Need more practise.

A video from www.stumptuous.com on exercise for shoulder rehabilitation