Monday, December 23, 2013

Merry Christmas!

Monday - Skill - push ups. 7 count descents, 7 count press, 5 count up + 5 count down. Strength Clean and Jerk. Worked up to 155, then 10x1 EMOM @ 155#
WOD
4 RFT
20 KBS
20 Burpees
8:36 Used 45# kb, did all rounds unbroken. Burpees were slow and hard... they sucked.

Tuesday - Skill - sprints, every 15 sec for 6 minutes.
WOD
8 minute AMRAP
5   Ground to Overhead (snatch)
10 Overhead Strict press
15 Overhead walking lunges
20 Double unders
2 minute rest, then.
5   Box overs
10 Air squats
5   Dips
Good = 3 + 7. The strict press killed me, and the dubs were not stringing together. Shoulder was not happy.
Bad = 10 + 19 ( or 11+19). Pushed pretty hard through these. Ring dips started out great, but had to break up the later rounds. Did no touch box overs first and last round.
Post wod - weighted strict pullups 3-4 every minute for 7 minutes.

Wednesday - Merry Christmas!!!!

Thursday - Max rep push ups. 30. Left shoulder will never heal. Hang squat snatch, emom 15 minutes, worked up to 120#.
PARTNER WOD
20 MINUTE AMRAP
10 Handstand Push Ups
20 Cal Row
Teamed with Spencer, 12 rounds +1. Did all hspu with ab-mat. Used much faster kip and drop, did most sets unbroken. Row was ~14-1500 cal/hr.

Friday - Skill - headstands. Strength - 15 min EMOM Hang Power Clean, worked up to 155#.
WOD
10!
Wall Balls 20#
Pull Ups
Pistols
Only used 20# wall ball and it was super easy. 25# just was not hitting 10' consistently. Thommy made us do each movement unbroken. Right knee got a sharp pain after 5 rounds, slowed me down some. Chasing Marlon to the end. 9:28 time.

Saturday - 6 mile run with WRC. Then off to Oly lifting. Did 5x5 squats before hand, 135, 155, 185. Did snatch balance and then 6x 3 position cleans + 1 jerk. worked to 145#.

Sunday -

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