Sat Dec 31st

11a: Split Jerk
45 for warmup, 95x5, 135x3, 155x2, 175x1, 185x1

Had tough time with the last 2 sets.  Missed on the first try but immediately brought down to front rack and then got a completed rep on second try.

"Christine"
3 RFT
Row 500m
12 bodyweight DL
21 box jumps 20"

Time 9:34

Fri Dec 30th

730a: 30 min row
Rowed 7200m in the 30 mins and we did it in the dark. Felt great after row, not sore or too tired.

11a: "Fran"
21-15-9
Thrusters
Pullups

Time: 5:48

4p: AMRAP 10
30 DU's
15 power snatches

4 + 37

should have had more rounds but had trouble stringing first few rounds of du's together. got all 30 on round 4 and power snatches felt good.

Thurs Dec 29

REST DAY

Rolled out a little and relaxed

Wednesday Dec 28

730a: 5k Row
Finished in about 21 mins and felt pretty tired after. Legs and traps were sore from workouts yesterday

Wod: Modified "Diane"
12-9-7
Deadlift 225#
HSPU

Didnt keep time. Was running out of time so I scaled it down and just tried to maintain good form

Double Wod Tuesday

730a

Strength: Weighted Pullups
35x2, 40x2, 45x2, 53x2, 58x2

WOD 1: 4 RFT
12 chin ups
15 kb swings 53#
20 box jumps 20"

Time: 8:09

430p
WOD 2:
10 MU
100 Push press 75#
1000m row

time 12:40

Chipper

Warmup: general warmup and some strict press @ 45#'s

Strength: Strict press
75x5
95x5
105x5
110x5
115x5

WOD: Chipper
20 t2b
30 kb swings 53#
40 pushups
50 med ball slams 20# ball
60 box jumps

Time: 7:58

Pushups were tough after push press but got 60 straight box jumps and made up for some of the lost time.

Back on the blog!

Warmup - 500m row (light) and a few hang power cleans/hspu

WOD: Hang Power Cleans 115# 12, 10, 8, 6, 4, 2
            HSPU 2, 4, 6, 8, 10, 12

Time: 11:01

Been going consistent lately and feeling good.  Cleans have been feeling great as of late also.  HSPU were harder than expected after HPC.  Back at it tomorrow!