7-20-12

3 sets; 90 sec work; rest 5 min

45 sec Air Dyne @ 90% 

OHS @ 135lbs max reps in remaining 90 seconds

- 30 calories + 8 reps / 26 calories + 10 reps / 23 calories + 12 reps

+

For time:

20 Unbroken Squat Clean, 95lbs

200m Row

20 Unbroken Squat Clean, 95lbs

200m Row

20 Unbroken Squat Clean, 95lbs

- 8:12

+

A1) 8x3 Strict Press (with pause at bottom) @ 135#

A2) 4x2 Weighted, Strict, Supinated pullups @ 53#

A3) 8x 8 seconds alternating one leg L sits 

- Completed 

 

Comments - Really great day.  My legs were torched after the AirDyne, which is the point, but it still hurt like crazy.  Strict press felt great, L sit is coming along nicely.  In the tester WOD, I got the first 20 unbroken, then the 10 from the next set, then it became a struggle.      

Midline Stability 

Gymnastics  
- floor levers 4x15 
- flutter kicks 150

 

Food

- Breakfast - Bananna and lemon water

- PreWOD - Chili 

- Workout 

- PostWOD - Protein shake

- Dinner -  Birthday dinner with the wife.  Pretty pumped.