Monday, January 27, 2014

Sooooo ready for summer.

Monday -Warm up - 7 burpees every 30sec x 6. Skill - 10min EMOM 10 Wall Balls 30# + 5 88# KB swings - after round 1 dropped the wall balls to 8.
WOD - 10 min time cap
1,000m Row
Then AMRAP
5 Pull Ups C2bar
10 Push Ups
15 Air Aquats
5 rounds + 8 reps. Did the row in 3:43, good push, faded a bit in last 200m. Did the chest 2 bar in singles, but got great pop, really got up to the bar!
Post Wod - ATTEMPTED "Bring Sally Up" using 115#. Oh My Miserable Legs! Staying in the bottom of the squat like that is extremely tough! Had to bail early. Did a couple more pause squats at 135#.

Tuesday - Easy day! - EMOM 5min 5-7 ring dips + 5 24" box jumps. Skill - Cartwheel practice
WOD
Max reps at each station:
1. HSPU
2. Air Sqt
3. KBS
4. Ring dips
5. Wall Balls
6. Dubs
7. Power cleans
8. Muscle ups
9. TTB
Took it really easy today, low intensity.

Wednesday - Focus - EMOM 5min - 6 pull ups + 5 box overs 30". Skill - 1 RM Split Jerk. EMOM 6min.
Started at 65#, worked up to 170# new PR. Attempted 175, not under bar fast enough, right should restrited from full lockout, so missed it. Feel like I can get that.
WOD
AMRAP 12 min
12 OHS 95#
12 burpee bar overs
5 rounds + 6. All but the last round were unbroken ohs. Squat snatched the first on all but last round also. Felt great overall today. Post wod did some shoulder mobility and band pulls.

Thursday - Focus - EMOM 5min 10 push ups + 25 dubs. Skill - 5x5 on 3min Front squats. 120, 160, 185, failed at 195 after 3, finished with 190#, new PR.
WOD
5 Rounds
21 Wall balls 20#
15 box jumps 24"
9 pull ups
13:04.
PostWod - 5 transitions with blue band. 2x5 green band pulls

Friday - Focus - EMOM 5min 6 HSPU + 6 TTB. Skill - 1RM Snatch EMOM 6min. Not a very good day for snatching. Worked up to 125, but only got it once... numerous fails. Did not have it. Skipped the wod to work on snatch more, but not very productive... should have done the wod. Even tried to some bent over rows and strict press... press was weak as well. Body might just need a rest.

Saturday -

Sunday - SuperBowl!

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