06292014

Worked on some sets of butterfly pull-ups. Last week worked sets of 10, today worked sets of 15. Did around 6 sets all ub and felt pretty good. 

Nick was trying to beat chases score in the 2 min DU test so I did it with (after) him and got a pretty big PR. 216 in 2 mins. 216 straight also. Previous best for ub du's is prob 130 so huge gains there. Very happy with today. 

Fri Feb 10, 2012

Warmed up pretty well doing generic warmup stuff

WOD 1: AMRAP 12
30 DU's
15 power cleans 115#

6 rounds even

had a problem stringing double unders together early but got them towards the end...fun workout

WOD 2: "Nate"
AMRAP 20
2 MU
4 HSPU
8 KB swings 70#

completed 10 rounds plus 3 reps

felt good during nate but hspu still need a lot of work

Cash out: Tabata  Air Squats

completed with 20# vest on and got 23, 18, 15, 13, 15, 15, 15, 15.

Tues Jan 3rd 2012

Am: front squats
135x3, 165x3, 185x3, 195x3, 205x3

WOD: "UFO"
4 rft
15 t2b
30 wall balls 20#
60 double unders

Time 19:05

Shoulders got real tired after first set of wall balls. Had trouble stringing DU's together after wall balls. Got first 30 unbroken then broke into sets.

Friday

Warmup: Double unders, Double unders, Double unders, few wall balls

Wod: 5 RFT
20 DU
20 abmat situps
20 Wall balls

13:04

again struggled with double unders but they were getting better.  found out major reason for fall off

Wrestling practice after workout

Wednesday

Warmup: double unders, various stretches

Wod 1: weighted pullups

35x1, 53x1, 53x1, 53x1, 53x1

Trouble getting second rep with 53 every time. Couldn't get chin over bar but close.

Wod 2: 5 RFT
10 pullups
10 push press 95#
30 double unders

13:24

Once again, Double unders killed my time. Need more work to gain some consistency.