01/31/2015

Client WOD #13
10:00 AMRAP
3 Ground to Overhead (55#)
3 Toes to Bar
6 Ground to Overhead
6 Toes to bar
9 Ground to Overhead
9 Toes to Bar
Continue to 12, 15, 18...
Score: 95 (15 + 5)

01/30/2105

A. 3 x 5 Back Squat rest 2:00 95, 105, 115#
(My knee is still bothering me, according to the Physical Therapist, it is due to limited mobility in my foot and ankle. When squatting my left foot turns out causing my ankle to collapse and the my knee. So today really focused on keeping the foot from turning out and keeping my knee out. It helped a great deal and there was less pain.)
B. 12 x 1 Power Snatch 85# every :30. Really struggled with these today. Failed on half of them.
C. 4 x 10 Burpees, 8 Hand Release Push Ups, 6 Box Step ups with 75# in front rack position (I was a little nervous with upping the weight to 75# but it didn't feel too bad.) 2:00 rest between rounds
Time: 1:49, 1:44, 1:44, 1:44

01/29/2015

Rest Day!
It felt good to sleep in this morning. Then made it to the gym after work for a swim.
750m swim (felt great)

01/28/2015

4 sets @ 70, 80, 90, 100% effort. Should show a decrease I time each set. Operative word is should, but didn't quite work out that way.
1 Rope Climb (felt strong), 15 calorie Row, 15 Toes thru Rings (which I didn't like so much today), 15 KB Thrusters, 15 Burpees to 4" plate, Rest 3:00
Times: 6:25, 6:32, 6:28, 6:10
Tried fueling inbetween rounds, bit of banana and Gatorade but really just made me nauseous. I rarely drink water when I work out.

01/27/2015

A. EMOM 10:00
:30 Burpee Toes to Bar :30 rest
I was only able to get 3 in each minute (had to start here because the class was going to be using the bar this morning.
B. 8 x 1 Power Clean + Push Jerk + Split jerk (105#) every :90. It was tough but got better each round
C. 3 x 2 (32x1) front squat, rest 3:00 100, 105, 110# (felt ok, knee didn't hurt too bad)
D.  6 x :30 Row, :30 easy pull (average pace = 1:46.8, it was tough but felt good)

01/26/2015

3 x 5 Shoulder Press, rest 2:00 75, 85, 90 (3 reps)
3 x 5 Pendlay Rows, rest 2:00 95, 105, 115# (I like these a lot)
EMOM 12 minutes
6 pull ups, 12 KBS 35#, 10 DB Snatch (35#)
AMRAP 2:00
6 Toes to bar (need to get faster at these), 6 Box Jumps
Reps = 32
Rest 3:00
AMRAP 2:00
Bar facing Burpees
Reps = 20

01/25/2015

For Time
20 Thrusters 45# (unbroken)
20 Toes to Bar (12-6-2)
10 DB Burpee box step overs (20#)
9 Burpees to 8"
5 HSPU (singles)
20 Thrusters (12-8)
Time: 8:51

Worked on Double unders (31 unbroken woohoo!!!)