2013-03-22 WOD

WARM
std warmup
200m run

MAIN
A. TGUs, 10 per side, 26lb

B. 200m run, 5 sets, 90sec between, 80% effort

C. DB rows, 10 per side, 3 sets, 53lb kettlebell

I added

D. pullup practice
10 pullups, mix of bar and ring

2013-03-21 Open 13.3

Open 13.3

WARM
std warmup
10 wallballs
20 DUs
MU practice

 12min AMRAP
{
150 wallballs (10', 20#)
90 double unders
30 muscleups
}

I only got 144 wallballs. Disappointing as I've finished that workout (Karen - 150 WB for time) in sub-10. I had >10 no-reps and didn't pace myself well. Will re-do on the weekend I think.

2013-03-20 WOD

Active recovery day

A. mobility work

B. 15 min row at med pace (3200m)

I added:

C. 3x3 ring pullups

D. 3x3 ring dips

2013-03-19 WOD

A. 4 rounds for time, 25 minute time cap
{
500m row
30 HRPU
400m run
}
my times/round were: 5:30, 6:15, 7:00, 6:30

B. Immediate after A, work to a heavy CJ for 10 minutes

I got up to 155. Instead of trying 165, I went right to 170 hoping to PR, but failed. Still, 155 felt good, and felt like my rib was healing up nicely.

2013-03-18 WOD

A. Back squat, heavy, 32x1 tempo, 4-6 reps, heavier than last week

I ended up doing same weight as last week, trying to take it easy as this injury recovers:
135, 155, 175, 175#

B. "Bear complex", but lighter than usual, focus on form.
5 sets of 7 reps, resting only between reps. each rep is
{
Clean
Front squat
S2O (Pushjerk)
Back squat
S2O (Pushjerk)
front rack
touch-n-go
}

55, 75, 95, 105, 95 (last 2 sets I only did 6 reps instead of 7

C. (I added) pullup descending ladder, strict
5, 4, 3, 2, 1 (15 total)

2013-03-16 Open 13.2 re-do

Re-did 13.2 this morning. Big improvement over Thursday. Partly due to a cough clearing up, a lot due to the switch to step-ups. Bunch of folk at my gym timed themselves doing both an the step-ups are a lot more efficient the moment the box jumps slow down. Easier to maintain pace that is.

MAIN
10 min AMRAP
{
5 Shoulder-to-overhead 115# (I did push-jerk right from the start)
10 deadlift 115#
15 box jumps (rules allowed step-ups) 24"
}
190 reps: 6 rounds + 5 S2O + 5 deadlifts

2013-03-15 WOD

WARM
std warmup
med-ball tosses (~30, over pullup bar, 20#)

MAIN
4 rounds, 30s each movement, count total reps, 2 min rest b/t
{
pushups
pullups
row (for cals)
db row
}
1: 20, 10, 5, 5 = 40
2: 20, 7, 5, 10 = 42
3: 22, 7, 5, 10 = 44
4: 20, 7, 5, 12 = 44