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.

Butter Thighs

A1. Split Jerk: 3,3,3,3,3; rest 1 minute

A2. Kipping pull-ups: AMRAP x 5 sets; rest 3 minutes

B. Turkish Get ups: 30 slow and controlled

C. GHD sit-ups: 2 x 20 @ 20X1; rest 2 minutes

My groin has been JACKED since the 10x10 wod and today was the first day I was actually able to move around without having my adductors seize. That said I didn't do split jerk. I did do a few push jerk, but didn't get too heavy. 154# was the tops. Pull-ups I did in sets of 25.

Since I knew I wouldn't be moving too fast on the Get-ups due to the groin I decided to roll with the 53# kettlebell. I started by doing 3 each side but then switched to 1. We didn't do this for time but it took me 14:40 to finish.

Done and done on part C. 

Lame and Weird

A. Power Clean: x3
B1. 80% of PC heavy triple x 5; rest 20 sec
B2. 50 Unbroken Double-Unders AFAP; rest 2 minutes x 3 sets
C. GHD Sit-Ups: 3 x 15

a. Worked up to 176# today... lame. Was hoping to PR. Strained a muscle in my back/shoulder though and the pain was radiating clear into my chest... weird.

b. Rolled with 154# instead of the 80%. Didn't do the du's unbroken, but did them all the same.

c. Done and done

Get Scrappy

A. Power Clean "On the Minute" 135lbs
B. GHD Sit-Ups: 4 x 15 reps; rest 60 sec

12 rounds and 8 reps into the 13th minute rx'd... an okee day for a lightweight. Done and done on part B.

Home Again Home Again

A. 500m Row
B. 75 burpees
C. 50 ghd sit ups

1:28.8 on the row... PR! But crashed and burned on the burpees... 5:56. Did the sit-ups with an abmat cuz my low back was firing up. The weekend's three days of traveling might have had sumthing to do with that.

Diez

A. Hang snatch + Overhead squat: 1.5 x 5 sets; rest 120
B1. AMRAP DB push press in 30 sec (30/20) x 4 sets; rest 60 sec
B2. AMRAP pull-ups in 30 secs x 4 sets; rest 60
C. GHD sit-ups 12 x 5 sets; rest 90 sec

A. Took it easy due to back, stopped at 115... also noticed my snatch grip is more narrow than my "ideal" OHS grip. Prolly need to reconcile the two.
B1. 98 @ 30
B2. 79
C. Check

Mr Buck Wild

A. Weighted pull-ups: 2,2,2,2,2,2,2; rest 180 sec
B. 5 sets for max watts: 15 second row sprint; rest as needed
C. 100 GHD sit-ups, not for time, least amount of sets as possible

Warmed-up with 1000m row, some stretches, jump rope, and some dive bomber push-ups.

The heaviest double I was able to get legit today was 53# with a chain belt and kettlebell. I pulled 63# once.

Rows were outta control... We went buck-wild tryna get as much wattage as possible. The avg watts for my pulls ranged any where from 512 to 566. A lot of work to be done on my form here... espesh coming straight out tha gate (and keeping in the saddle). Corey was nabbing mid to high 600's and some of the taller/beefier fellas were gettin the same in the 700's. Crazee.

I did 3 sets of 25 before my low back started to spasm (my low back/left hip have been stoopid tight the last 24hrs)... didn't want to push my luck after that. All-in-all it was a casual friday at the box.

Model Citizen

Overhead Squat
15-15-15

Cookie:
300 Row/30 GHD sit-ups
200 Row/20 GHD sit-ups
100 Row/10 GHD sit-ups

Did a brief warm-up/stretch and got right to it. Guess I'll say mt first set was at 95#, then 115#, then a fail at 135# (only got it 6 times), THEN a successful attempt at 125#. That there is a PR for moi.

Didn't time the cookie, but did it nonetheless

El Hefe

Front Squat
3x5
Score 15 GHD sit-ups after each heavy triple

AMRAP in 12 minutes:
5 handstand push-ups
10 wall-ball shots, 20 pound ball
30 double unders

195x3, 205x2, 205x2

6 full rounds: 1 abmat for 2 rounds, 2 the rest
Subbed double singles for double-unders

Cal-or-eaze

Hang Clean
2-2-2-2-2-2

Complete 10-15 reps of GHD sit-ups after each set of cleans

For total calories:
Row sprint 1 min
Rest 4 min
Row sprint 1 min
Rest 3:30 min
Row sprint 1 min
Rest 3:00
Row sprint 1 min
Rest 2:30
Row sprint 1 min

185x2
went ruhtarded at 195
141 cals

Kryptochronalite

400m run
35 Glute-ham sit-ups
30 Double-unders
400m run
35 Glute-ham back extensions
30 Double-unders
400m run

Tabata Wall-Balls, 20# for max reps

10:44 FTL... went borderline retarded on the DU's but I did 'em nonetheless! First WOD to do DU's actually (hence the 11 min performance).

83 on tabata wall-balls

I Think I Can, I Think I can... Damn. I Can't

4 Rounds for time:
600m run
30 GHDSU's
30 GHDHE's

I should not have worked out today. I knew it. My body knew it. We did it anyway. It took a full 23:53 of pain to complete this mo-fo. Epic bonk.

Hangin' TOUGH

3 rounds:
Max pull-ups, 1 min
Max ring dips, 1 min
Rest, 1 min

This was a subbed WOD for the one posted on the box today. Still taking it easy with the hip so didn't think 3x20 front squats would be beneficial. Did this wearing a 20# weight vest... not fun. My counts were 24/12, 21/9, and 21/7. Consistent with the pull-ups... NOT so consistent with the ring dips. I'm usually better at the dips. I'm thinkin the coupling with pull-ups definitely took it's toll on my shoulders.

I also did 30 ghdsu's with the weight vest... time was 2:01