Monday - Soooo frustrating. Worked on ring muscle ups. Super close, just not quite getting over. Need to commit to getting one soon. Also did the double under ladder, still not getting past 15.
12.4 OPEN WOD
AMRAP 12 minutes
150 wall balls 16#
90 double unders
30 muscle ups (bar with box)
241! Got through the wall balls pretty steady. Started slow on the double unders, but a couple strings of 10 made it. Then rushed to get a box jump bar muscle up, plus one after the time.
Tuesday - Skill - squat band work. PR on max 100ft sprints. 18.5
10 - 8 - 6 - 4 - 2
Rope climb between sets
13:13 - added another rope climb at the end for fun.
Wednesday - Overall feeling tired, so decided on a rest day. Did ab work in the morning... then went to IHop for bfast... oi. Worked on the barn outside part of the day.
Thursday - PR work Max Cal Row in 3 min = 58cals. Then did 75 ft sprint + 4 HR burpees every 30 seconds for 5 min.
WOD - 4 Rounds 1 minute + 30 sec rest
4 - Power Cleans
4 - DeadLifts
Used 115#, got 2 sets each round, for 64 total reps. Finished with 135#, then failed attempt at 155#....soon.
Friday - Skill - kb windmills 35#, 3-5x5. Also did max handstand hold, right shoulder failed at 1:17
Overhead Squat - 3 every 2 minutes for 12 minutes
Started at 95#, worked up to 130#. Failed on rep 3 for 130, moved back down to 115. Made it back to 125# x 3, then failed at 130# 3rd rep again.
Late night, went out with the guys to see Murph: The Protector. Great movie!
Saturday - Overslept and missed my run. Got in a good wod:
HERO WOD "THOMPSON"
1 rope climb
29 back squats 45# (1-8) 65# (9-10)
10 M farmer carry w/ barbell 95# each bar
27:00 - This was a good burner. Wish I had used 65# every round, or at least last 5. Hardest part was balancing the barbells.
U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.
Went to the Winery for dinner with friends for birthday. Drank too much, and ate wayyy too much chocolate. Plus an Angus burger and truffle fries.
Sunday - Horrible snow storm started, really should have stayed home.... but ventured out to yoga class. Great class, was rougher than normal, but needed to sweat out everything from last night. The drive home.... was not fun! 30 mph and sliding all over the place. Added a ton of stress, and cramped up my shoulders. Oi.