3/25/14

Mar-25

A. Front Squat - 3,3,2; rest 3min (build)

205, 225, 245

B. Push Press - 3,3,2; rest 3min (build)

155, 185, 205

Tried 225 for 10lb pR but missed

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4x @ 100% effort

20cals Airdyne

10 UB DL @ 225#

10 Burpees AFAP

Rest 4-5min as needed

R1: 1:00

R2: 1:01

R3: 1:11

R4: Kyle called it after 3.

3/24/14 14.4 round 2

14 min cap

Row 60 cal

50 t2b

40 wb 20#

30 power clean 135

20 MU

Reps: 197

Tue break: 9:33

Off rower in 2:42

T2b 5 rest 7 by feel

Wall ball 10,10,10, 10 rest 5-7

Cleans all singles in 10,5,5,5,5

Mu 3,2,2,2,2 then singles

Pissed cuz I wanted to get back on rower. Had 21 pulls.

Consolation: I BEAT PRESTON in an Open wod!

3/22/14 14.4 round 1

14 min cap

Row 60 cal

50 t2b

40 wb 20#

30 power clean 135

20 MU

Reps: 196

Tue break: 10:15

Off rower in 2:47

T2b 5 rest 7

Wall ball 10,10,10,5,5 rest 10

Cleans all singles in groups of 5

MU doubles thru 8 then singles

14.4 walk through

14.4 walk through

Row 30 cals

25 t2b

20 wall ball

15 power cleans 135#

10 muscle ups

Time: 6:41

Row was 1:28

T2b 1:32. 5 rest 7.

Wall ball 0:56. 10 rest 10.

Power clean 1:17. All singles.

Muscle ups 1:26. Did 3,3,4, rest 10 between.

3/19/14

EMOM for 14min

Odd - AMRAP UB HPC @ 95#

Even - Airdyne @ 75-80% effort (not recovery but not ""hard"")

*first round, establish your AMRAP UB HPC @ 95#...try to hold w/in 2-3 reps of that every round

HPC: 25,22,20,15,15,15,15 for total 127

Grip was limiting factor.

Avg 230 watts on bike for 99 cal

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Rest 5min

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Row - 2000m @ 85% effort

Rest 5min

7:13, 1:48.3 pace

Ouch my butt

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EMOM for AMRAP (not to exceed 14min)

7 STO @ 115#

7 Burpees

7 TTB

Got 4 rounds. Triceps are smoked. Didn't have a pre workout drink, I can feel it.

3/18/14

A.Thruster Gauntlet - starting at 105#, perform 3 thrusters on the min for 10min, add 10# every min (from the floor)

Hit triple at 185, double at 195

B. Muscle-up - 3 UB reps on the min for 3 sets (dial in technique)

No problemo

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For time:

60 Burpees over the bar

30 Thrusters @ 115#

10 Muscle-ups

Time: 11:10

Did burpees UB, 30 in 1:58, 60 in 3:58. Thrusters in 10 sets of 3 took 5 min. MU in 2,2 then singles took 2 min.

3/17/14

Airdyne - 10min @ Z1

Row - 10min @ Z1 (2:12 or slower, damper 4)

2267m, 2:12.3 pace. Had to go damper 2 to go that slow.

Airdyne - 10min @ Z1

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Mobility - 30min