Monday, May 27, 2013

Memorial Day.... and Murph

Monday - Memorial Day Murph
1 Mile Run
100 pull ups
200 push ups
300 air squats
1 Mile Run
Actually did 21 rounds (so 105, 210, 320...) Sucking wind on the runs, but broke up the other movements perfect to keep pushing. After about halfway, did 5 pull ups, 5 push ups, 7 squats, 5 push ups, 8 squats. Finished in 33:22.

Tuesday - 6x5 all grips of strict pull ups, then 2 sets of max reps in 1 min. Had nothing left for max sets, did 14 and 9. Then did 3 rounds sled push 90# for max distance. Legs were shot.
WOD - (I did 21-15-9 by mistake instead of 3 rft)
TTB
OHS - 95#
11:49? Finished last 4 with 115#. TTB just not able to string them. Did 1 mile with Sam after class.

Wednesday -snatch complex
WOD
10x2 hang snatch, only did 10x1, but added some rounds after.  Most of the wod with 115-125#. Just could not put up the 135#

Thursday - 1 RM Push Press - worked up to 135#, failed at 140#
Row 1500 - 5:48
15 Bar MU - box and 15# plate
Row 1500 - 5:58
First row felt tough, but ok. Glutes were fried, ad apparently arms were too. Got 1 MU from box, then failed at 4. Added 15# plate and finished them off trying to do groups of 5. The last row was miserable. Struggled to keep it steady and finish under 6 min .
Ran 2 miles after class.

Friday - Front rack walking lunges - 115# - These were tough! Had to go slow. Did 3 or 4 laps alternating with Sam.
10x2 Thrusters EMOM - 115# (tried 125, but too much on the lat/shoulder)
did 2x2 back squat and 5x5 dead lift 185# after class.

Saturday - Open WOD 11.5
20 min AMRAP
5 Power Clean 115#
10 TTB
15 Wall Balls 20#
Got through 7 rounds plus 5 PC and 9 TTB. Ran 3+ miles before the wod.

Sunday - Funday with Y. Walked the truck show, played some b-ball, laser tag, putt putt.

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