COld And Getting COlder

10 sets:
30 sec Airdyne Sprint @ 90% effort
30 sec Recovery @ 50% effort
+
50 Turkish Get-Ups not for time (perfect tech), challenging loading
+
4 x 7-15 GHD sit-ups; rest 2 minutes

We did the sprints for total cals, I pulled 199.
I tweeked my shoulder (posteriorly) on the get-ups and had to stop... was using a 53# and only did 15.
Check on the ghd's.

Hang Me Out To Dry

A. Hang Power Clean/Push-Press: 2.2 x 5; rest 2-4
B. Ring Front Leaning Rest: AMRAP x 3 sets; rest 30 seconds between sets
C. 1 min Airdyne Sprint for max cals

a. 176# was the heaviest clean for 2. Tried 198# and hit a wall (again.) But 154# was the only successful load for the entire complex.
b. did 2x2min and 1x1min
c. 42 cals on this... was hoping to break 45. Boo me

Seize The Gay

7 sets:

3 power cleans, increase loading each set, heavy as it goes

12 burpees AFAP

Rest 4 minutes between each set

Yep. That was the workout of the day. Nope. That's not what I did. My handicapped adductors are acting up again after Monday's lunge-athon. Had to take a rest day yesterday and recoop... thought I was good to go. Then they seized up during my warm-up and just. like. that. I was sittin' bench. I decided to attack the Airdyne in 30" intervals since that was the average interval length for folks actually doing the WOD. My calories per interval were 2?|23|17|15|19|19|23. I let myself come out of the saddle juuuuust a bit on the latter attempts.

Hot Sott's

5 sets for highest load:

Power Snatch

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Overhead Squat

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Hang Snatch

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Snatch

 

Did a nice kettlebell warm-up with goblet squats, unilateral overhead squats, and Sotts presses. Used a 26#. Also learned a new shoulder stretch using a racked barbell which really let me know how tight I am upstairs... especially in my left anterior delt. Also noticed my scalenes are tight as well.

On the barbell I did 88, 98, 110, and 120 before running out of time. The 120 is a 5lb PR for this complex. Form felt fairly good today. Started coming forward on the heavier loads when I didn't be sure to get full extension thru the knees and hips. Grip held up ok.

After, we did a quick little 20sec all out AirDyne followed by 20 AQAP lateral ball slams. We only did 2 rounds before class was over.

On my own I did 10x single "perfect" snatches at 88lb just to focus on technique. Then did some muscle-ups and handstand push-ups. Did 5x mu's and 5x hspu's for 2 rounds. My first set of hspu's I did unconsecutive with NO abmat! That's a personal best.

Finally, did 25yd (I measured it) yoke walks 2x with an empty yoke, then 6x with 180.

 

 

*really feeling the damage from yesterday's back squats, especially in my adductors and glutes. that knee band really works!

Hell... In Intervals

A: 3 sets:
15 unbroken KB swings, 53/35
400m run @ 90%
rest 2 min x 3
+
B: 3 sets:
10 DB burpees, 30/20
90 sec row @ 90%
rest 2 min x 3
+
C: 3 rounds for time:
15 knees to elbows
20 push ups

a. 2:00|2:01|2:03

b. 2:32|2:01|2:15

c. 4:49

Good hard day... just had to keep moving. Subbed Airdyne for 2 of the row intervals. Should have posted cals/meters for part B but didn't think to do it. DB burpees were the easiest today. Airdyne, KTE's, and push-ups were the hardest. Need to get back on track with nutrition, hydration, and fish oil... can feel the difference (during the WOD and after) fo sho.

And That's How You Get Puddles

A1. Push-jerk: 1,1,1,1,1; rest 60
A2. 20 unbroken pull-ups x 5; rest 180
B1. 200m sprint x 3; rest 120
B2. max burpees in 25 sec x 3; rest 120

A1. Subbed front squat... PR'd at 103kg before running out of time. Thinkin I can get 105 next go 'round
A2. Check
B1. It started raining hard outside so the class subbed shuttle-runs, I subbed Airdyne sprints... I just went until the last person crossed the finish line on the runs
B3. Check... nabbed 13 each round

AirDYIN'

Row Sprints, 4 rounds:
20sec max effort
Rest 2:20

Rest 5:00

Row Sprints, 4 rounds:

20sec max effort
Rest 2:20

Did the workout as rx'd EXCEPT I did it on the Airdyne... horrible.
Results, in calories, were: 22|??|17|15 and 11|13|13|18

Also did a overhead squat warm-up... worked up to 135lbx3 before class started