2012-02-07 WOD

Warmup
5 min DU practice
Pullup ladder 49 (1,2,3,4,5,6,7,6,5,4,3,2,1) assisted

Main
7 min AMRAP
{
- 7 thrusters 95/65 (I did 65#)
- 7 burpees
} Rounds completed: 5 even

5 min rest

3 rounds for time
{
- 15 wallball 20/14 (I did 14#)
- 10 OH Snatch or OH Squat 75/45 (I did OHSquat, 45#)
} Total time: 5:15

2012-02-06 WOD

5 min DU practice
5 rounds * 10 wall ball

Main

4 rounds for time
{
- 5 Deadlifts 185/255 (I did 185#)
- 10 T2B
- 5 Box Jumps 30/36 (I did 30")
- 400M run
} total time: 16:10

2012-02-04 Rest day

No gym yesterday, but had first day of the year out snowboarding at Meadows. Very sore today so I must have done something right :-). Back at it monday morning

2012-02-03 WOD

5 min DU practice

main

3 rounds of
{
- 30 sec HS hold
-30 DUs - my DUs were sucking today, so this was really 2min DU practice
}

Every minute on the minute for 15 minutes:
{
- 3 Clean and Jerks w full squat   85/115 (I did 85#)
}

2012-02-03 Ouch my arms

Not having a pullup bar at home, I've been working on pullups using my basement stairs which allow grabbing from underneath. See pic below.

I start at the 3rd from the bottom, which is at about 7'.

Yesterday I tried something new which was doing a pullup fast enough to jump one hand up to the next stair above and behind; then moving the other hand up, then repeating. Climb up 3 stairs like that, then back down, then drop, then repeat. Did 3 sets of this. Today my biceps feel they are being torn off at the elbow. On the plus side, it's like Ninja warrior in my basement!

2012-02-02 WOD

Whew. Tough WOD today and I Rx'd it.

5 min DU practice
Main
3 sets of
{
- Wall ball 20#
- 10 burpees
} time: 3:45
3 min rest

4 sets of
{
- 200M run
- 10 reps HP Snatch (55/75) (I did 75#)
}
3 min rest

AMRAP 5 minutes
15' rope climbs
I did 4, failed halfway on the 5th

2012-02-01

No workout today, travelling. Did ladder of 15 pullups (better than nothing!)