Monday, December 16, 2013

Mid December chill

Monday - Headstand kick ups. Strength - 5x2 Dead Lift - 185, 225, 245, 265, 285 - 2RM PR
PARTNER WOD - with Darrel
12 MINUTE AMRAP
10 Thrusters
8 SDHP
6 GHD Sit Ups
8 rounds + 20. Went Rx at 95#. Thrusters were rough! Got through round 1 unbroken, then went 6+4, 6+4, 5+3+2.
30 burpees

Tuesday - Skill - Max strict pullups = 14.
5 min AMRAP Yoke Carry + 100 ft sprint = 10 rounds. Broad jump max = 7'4".
WOD
1 rope climb, then
4 Rounds
3 Wall climbs
9 Ring dips
18 Box jumps 24"
1 rope climb
8:40. Ring dips were miserable. After round 1 only able to get 3, 2, 2, 1, 1.
30 burpees

Wednesday - Needed a rest day. Did some yoga and abs in the morning. Then some jump roping, 35# dumbbell squats and push ups before dinner.

Thursday - 10 double KB swings EMOM 10 mins 4@35#, 6@40#.
WOD
AMRAP 15 min
1 Dead lift
1 Squat clean
1 Front squat
1 Jerk
Use 90-100% body weight
Did first 10 rounds @ 135# (90%). Next 8 rounds @ 140# (93%). After time did 2 @150#.
20 burpees.

Friday - HSPU - was not able to do much, shoulder was feeling weak and painful. Not sure why.
5 Rounds
500m row
21 Dead lift 145#
18:52? Kept all rows < 2:00. Tough one. Legs got tired on DLs, had to switch method on rower to pulling fast instead of pulling strong.

Saturday - 20 minute AMRAP
30 sec Handstand hold
30 sec Squat hold
30 sec L Sit rings
30 sec Chin over bar
7.5 rounds - did 30 seconds on 10 seconds off to change places.
After wod stayed for Oly lifting class. Snatches and Squat cleans. Good times.

Sunday - Rest day.


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