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BPT weight (95 lbs. OHL's in press grip). Breath-taker. The WB's started it hard, the BPT stole all oxygen, and the last WB's took forever. Good one.50 Wall Balls, 20 lbs 20 Double Unders 25 Ring Dips 20 Double Unders 25 Toes To Bars 20 Double Unders 25 Overhead Walking Lunges, 95 lbs 20 Double Unders 25 Toes To Bars 20 Double Unders 25 Ring Dips -
Damper setting - 6. As a cool down - but it really wasn't...Interval Row, 1 km | 3:46.900000000000006
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21-15-9 reps of: Handstand Push Up Kettlebell Swing, 53 lbs Push-up
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Cool down.100 Push-ups
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First heavy WOD after the flu. Felt good to be able to lift again. The bar always knows where its lifter is at. Last WOD of 2012. Rough year.8:00 AMRAP: 6 Deadlifts, 155 lbs 3 Hang Power Cleans, 155 lbs 1 Push/Split Jerk, 155 lbs
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First WOD back after a bad flu. PR loss by 28 seconds.21-15-9 reps of: Clean, 135 lbs Ring Dip
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Done after work. Moderated breathing a little more this time, all ring dips unbroken, first two rounds of PC's unbroken, with the last 9 one lift at a time without stepping away from the bar. PR by 59 seconds.21-15-9 reps of: Clean, 135 lbs Ring Dip
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Done on three hours of sleep in the previous 24 or so and no food. Had low energy and just could seem to push hard on this one.21-15-9 reps of: Clean, 135 lbs Ring Dip
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Done instead of the 1 mile post-WOD run due to the ice and the dark. Hate rowing...Interval Row, 2 km | 7:53.89999999999998
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Got off work and jumped into this one straight without any warm-up. Was trying to beat Ryan Smith again but ended exactly where he did. Gave it a solid effort; holding the KB during the KBGS's was probably the hardest part.15:00 AMRAP: 10 Kettlebell Goblet Squats, 53 lbs Handstand Walk, 8 ft 10 Push-up (hand release)s Handstand Walk, 8 ft
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BPT task for the week: Average time - 1.52.3Interval : rest 2 mins Row, 500 m | 1:52.2 Row, 500 m | 1:50.900000000000006 Row, 500 m | 1:51.7 Row, 500 m | 1:57.099999999999994 Row, 500 m | 1:49.8
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Done as BPT cool down to the WOD.Interval Run, 1 mi | 7:46
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Cashed out with 200 abmat situps to end WOD. Used BPT weight of 135 lbs. vs 95 lbs., tried to beat Ryan Smith but he got me by a full minute.5 rounds of: 3 Shoulder Press, 135 lbs 4 Push Press, 135 lbs 5 Push Jerks, 135 lbs 50 Double Unders
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Done after some stretching & the Burgner warm-up using a barbell. After a 15+ hour day at work, ironically after helping protect someone for hours who really didn't deserve it & who certainly didn't appreciate the effort given or risks taken, but like some sophmorically say - FTP. Good WOD, needs to be done again when legs aren't so trashed or after so much poor (read - delicious) food hasn't been so recently and enthusiastically consumed.30 Overhead Squats, 95 lbs 7 Muscle Ups 20 Overhead Squats, 95 lbs 5 Muscle Ups
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12:00 AMRAP: 3 Dead Hang Pull Ups 6 Power Snatches, 95 lbs 9 Overhead Squats, 95 lbs
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