2012-03-23 WOD

Tough WOD today but set a small PR for DUs.

Warm:
5 min T2B practice (I did 25, but worked on improving my kipping)
3 min DU practice

Main
800m run (3min 20)
5 rounds of:
{
5 Deadlifts (185/275) - I did 185#
25 DUs <-- My first two sets were unbroken, which is a PR for me!
5 dumbell press - 30#x2
}
800m run
Total time: 18:48

Also, went later in the morning to the gym at work to shower off, did a little more:
3 sets
{
4 pullups
30 sec handstand holds
}

2012-03-22 - Open 12.5

Had a go at 12.5 this morning. I may redo it on Saturday or Sunday if schedule allows, as I figured out something partway through that might improve my number. More on that below.

Warm:
5 min T2B (I did 30)

Main
Ladder ascending by 3s: 3, 6, 9, 12.... 7 minute AMRAP
{
100# Thrusters
C2B Pullups
} 3T+3P+6T+6P+6T = 24 total reps

The thrusters were OK for me (surprising! This weight used to be really hard for me beyond a couple reps), but the C2B pullups were another story. That last inch to get the sternum to contact the bar was really hard, and on the set of 6, I must have failed 5 or 6 reps. This both consumed all my time, and exhausted me. What I figured out at the end of that set of 6, was that if I kipped my legs WAY up, like a T2B but higher - shin to bar even - then kicked out really hard while pulling, I could basically 'flip' my way to making contact. It's inefficient but makes up for my weak C2B. If I re-do 12.5 on the weekend, I'll do this for all of them, get the set of 6 finished quicker, and aim to get all 9 thrusters and maybe a couple extra pullups. If I get to a score of 30 that'd be great.

2012-03-21 WOD

Warm:
T2B (I did 35)

Strength:
3x3 @ 85%
{
OH Squat 155#
OH Press 105#
}

Burner:
10 min AMRAP
{
25 DU
10 burpees
} I did 6 rounds, 2 reps

2012-03-20 WOD

Warm:
T2B (I did 30)

Main:
1500M row (time: 6:04)

(5 min rest)

Sets of 50, 30, 10, for time, of:
{
KBS 53/35# (I did 35#)
Air squats
} (time: 8:50)

5 rep overhead OH Squat
I did 75#

Update: Over lunch, went to gym at work over lunch. Added:
15 pullups
20 DUs
5 HSPU

2012-03-19 WOD

Whew. Back at the box finally.

Warm:
T2B practice
3x 30sec handstand holds

Strength:
Benchpress 3x3 @ 85% - I did 145#
Deadlift  3x3 @ 85% - I did 205#

Burner
ladder (3,6,9,12,15,18...) 8 min AMRAP
{
24" box jumps
pushups
} I finished the set of 18, so 63 reps of each total, at 8min even

2012-03-17 - Open 12.4

Found a local gym here - Gimnasio Mucho Musculo! -  to make a meager, improvised attempt at 12.4. In addition I did some lifting and other stuff:

3 rounds
{
200# deadlift * 10
10 pullups
}

12.4 - no rope there, no rings (not that I can do MUs anyway!), and the med-ball was improvised with a sandbag wrapped in duct tape. The gym was well over 100 degrees and super humid, so I ran out of gas pretty fast. Probably should not have done the deadlifts and pullups first. Anyhow, I managed 79 reps before giving up.

2012-03-15 no wod

No WOD today. Surf lessons instead! All I can say is I was thankful for all those pushups and shoot-thrus over the past months!