1-21-12

Saturday

MAP Multi

WOD 1
3 min @ high/consistent/aerobic pace
1 Muscle up
12 walking lunges (Jake - 3 rounds / Josh - 4+9 rounds)
3 min rest
3 min @ aerobic…
3 hspu
12 KB Swings, 53# (Jake - 4+3 rounds / Josh - 5+3 rounds)
3 min rest
3 min @ aerobic…
3 pull ups
6 burpees
10 box jumps, 20” (Jake - 3+3 rounds / Josh - 3+6 rounds)
3 min rest
3 min @ aerobic…
20 double unders
7 GHD sit ups (Jake - 4 rounds / Josh - 6+3 rounds)
3 min rest
3 min @ aerobic
Row 150m
7 T2B (Jake - 3 rounds / Josh - 3+150m rounds)

Comments - Jacob worked out with me today. It was a lot of fun, I felt really good throughout the workout with the exception of the pullup/burpee/box jump. On the muscle ups, I counted one rep on one round as three attempts. I did this because I wanted to keep moving throughout to achieve the MAP I was looking for.

WOD2 - Max Bench Press

135 x 10
185 x 5
225 x 5
245 x 5
275 x 3
295 x 1

Comments - I have the garage games coming up, and one of the WODs is a one rep max bench press. I just kinda played around to see what I could get. 295 felt pretty good, hopefully I can break 300 in competition.

Good day, lots of fun.