2-20-12

Inadvertently took the weekend off. Kinda nice though. My hamstrings are stiff, but I feel really good and ready for the Open WOD this week. Here was the WOD today.

Monday

A.M.

MAP Multi

5 min @ high/consistent/aerobic effort

1 Muscle Up
10 walking lunges
25 double unders
(5 rounds - all muscle up attempts, 2 a piece)

3 min walk/recover

5 min @ high…
15 KB Swings, 70#
15 Air Squats
(4 rounds)

3 min walk/recover

5 min @ high
5 Pull Ups
5 Ring Push Ups
15 Box Jumps, 20”
(4+12 reps)


3 min walk/recover

6 min @ high…
10 OHS, 75#
Row 300m
(3 - did 6 mins high on accident, little extra work didn't hurt anyone)

3 min walk/recover

5 min @ high…
5 wall ball
7 burpees
(5+7 reps)

Comments - Muscle ups are killing me. I am going to start working progressions in my warm up because I know its a technique issue for me. Gotta get those in line. Everything else felt okay, the 5 on 3 off was certainly more challenging than other paces have been, but it is supposed to be that way. At the last workout (wall ball burpee) was really feeling winded.

P.M.

Row 500m @ 1:40 Pace; rest 8 min x 4

1:36/1:39/1:42/1:47

Comments - had a good time. This felt pretty awesome until the last set. I am really starting to tell my wind is improving.