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. 

Work the Murph Out

AMRAP in 20 minutes:

5 HSPUs
7 L Pull-Ups
5 Turkish Get-Ups each side, 1.5pd

Scaled to 1 abmat (small side) and 44# on the get-ups. Totaled 3 rounds, 5 hspu's, 7 pu's, and 1/2 get-up (got up, but not down.) Did all the get-ups with a 3 and 2 rep scheme. Hspu's were mostly singles. Good long sweat to help work the Murph out of our bodies.

Funny Name for an Englishman, I Know

Clean-and-Jerk to a tough (but not 1RM) single
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4 sets:
60 sec AMRAP turkish get ups (you pick weight, keep speed high)
rest 30 sec
60 sec AMRAP box jumps (24/20)
rest 30 sec

186 was my best clean AND jerk... I cleaned 198 but missed the jerk. Then we ran out of time. Did 4 tgu's per round with a 44# and 31/41/41/43 box jumps for a total of 160. I don't think I could have done the tgu's any faster even at a lighter weight while still hitting all the steps in-between. Maybe should have rolled with the 53 though.

Hooooover

Turkish Get Up
Heavy single, each arm

7 rounds, AQAP:
5 Thrusters* (start from the ground each rep)
10 Ankles to bar

*Increase thruster weight by 10 pounds each set

Need to work on those get-ups... Dunno why they feel so awkward. Maybe because they're Turkish?
14:34 85-145#
There was a huge vacuum where my intensity should have been this morning... Ugh
Threw down on some fish oils today... and some Kozy

WIN