2013-02-28 WOD

active recovery day. (plus, rib still hurting - may take a few days off to recover)

25 min airdyne, 276 cals
mobility work

2013-02-27 WOD

A. 20 EMOM
{
- Even minutes: 8-12 T2B - I did 7 rounds of T2B, then scaled to knee tucks
- Odd minutes: 2 snatches - I did 8 rounds at 65#, then 2 rounds at 75#
}

B. 3 min amrap DU's
- I did 1 min DUs before my rib was hurting too much (30 reps)
- I did 2 min airdyne after that (30 cal)

2013-02-26 WOD

A. Push press @ 31x1, 3x3
95, 115, 125#

B. 15 min amrap;
Ladder 1-5-1 of
{
HSPU (I did 6 reps HSPU, then reverted to doing them off the box)
pullups (strict)
rest while partner does their sets
}
Managed 1-5-1, then 1,2 - so 28 to total reps

2013-02-25 WOD

Still struggling with what I think is a cracked rib. Went easy on the Front squats and subbed airdyne for rower today

MAIN

A. Front Squat 4 sets, 4-6 reps, 32x1 tempo, ahap
I went 4 sets, 4 reps: 95, 115, 145, 145#

B. 5sets of
{
30sec row for cals (I did airdyne)
30 sec box jumps 20/18 (I did 20)
3 min rest
}
25 (17+8), 29 (19+10), 27 (17+10), 29 (21+8), 275 (19+9)

I added:
C. 3x3 strict pullups

2013-02-22 WOD

The box is closed due to today's move, so I did my own thing at the gym at work.

WARM
std warmup
5 pullups
50 DUs
25 situps

MAIN
8 min EMOM
{
5 pullups
10 pushups
15 air squats
} (note that this is 8 minutes of Chelsea, which is 30 min EMOM! I wouldn't be able to keep pace after 12-13 min I'm sure)

2013-02-21 WOD

active recovery day

WARM
std warmup
5 min double under practice

MAIN
A. 20 min airdyne

B. 3x3 C2B pullup

C. 3x2 HSPU

2013-02-20 WOD

WARM
std warmup
snatch practice

MAIN

A. work to a heavy snatch.
I got to 105#. My PR is 115, but I wasn't top shape this morning

B. EMOM 10 min
{
5 Power Cleans 135/95 (I scaled to 115#)
5 burpees
10 DUs
} I managed 7 rounds. missed a couple due to time running out, waited to top of next minute

C. 4x1 C2B pullup (MU practice)