01/30/2014

PM 
A. PS 2, 2, 2, 2, 2; rest as needed 
B. BS 3, 2, 1, 3, 2, 1; rest 3mins 
+
10min amrap 
15 burpees 
60 DU 

A. 165,185,195,205,210(-)
B1. From Tuesday. DB thrusters and burpee emom. Completed
B. 345,365,385,355,375,395......These felt really heavy

Tester - 6rds + 10burpee....Could have felt better, all DUs unbroken. Kept movin at a good pace on burpees too. 

01/29/2014

Snow and Ice everywhere. Can't get to gym. Gonna do tomorrow, then do Thursday on Friday.

01/28/2014

AM 
Row 30sec 90% effort 
rest walk 30sec x 20
rest 2mins after 10th 
+
10mins Easy spin on AD 

PM 
A. emom - PC TnG x 5 - start at 185# add 10# every min until max 5 
B. emom - DB thruster x 6 + 4 burpees 45# DB's - 6mins 
+
3 sets all out 
5 PS TnG build per set 
AD 20sec all out 
rest 4mins 
+
3sets all out 
5 DL tough TnG build per set 
14 burpees AFAP 
rest 4mins 
+ 
3sets all out 
row 30sec 
rest 4mins

AM Completed. Did 20min on AD. Rows are now all 154-156m. Definitely goin faster. 

PM Could not complete. There was a snow/ice storm. People were in cars for like 12+hours stuck in traffic. Could get to gym. 

01/26/2014

26th 
5mins 80% effort 
FW 30m 100#/hand 
15 HR pushups 
rest 5mins 
7mins 90% effort 
AD 20cals 
20 wall balls 20# 10' target 
rest 8mins 
8mins 100% effort 
15 PS 75# 
30 DU

1st - 4rds + 30m FW....had to turn around every 20m
2nd - 3rds + 18cals
3rd - 5rds + 12snatch.....breathing was good, shoulders were the limiter, smoked a little from working leading up. 

01/25/2014

AM
Row 20mins easy pace every 5mins sip some water

PM
A. Back squat 5, 3, 1; rest 3mins
+
4min cap
15, 12, 9, 6
PC 115#
Burpee

rest 20mins

AD 3mins max cals

AM - Completed, nice and easy 20:20

PM

A. 325, 355, 375

Did an affiliate league event, had running and burpees. 

01/23/2014

AM
Row 30sec 90% effort
rest walk 30sec x 15
+
15mins Easy spin on AD

PM 
3sets 80%, 90%, 100% 
AD 30cals 
20 burpees over bar 
20 HPC 95# 
20 box jumps 24" 
20 wall balls 20# 10' target 
rest 5mins 
show increase in pace each set

AM - Finally did Tueday's AM. Good session. All rows still between 152-156m. Consistent for last 2 months with that. 

PM - Holy crap. Completed in carport. 30degrees. Rounds went 6:01, 5:18, 4:55. HPC, Burpees, and WBs were all the same each round. I just went faster on AD and did more bounding box jumps. Last set was tough. So cold.  

01/22/2014

AM
AD 20-30mins easy

PM 
A. PS 3, 3, 2, 2, 1, 1; rest 3mins 
B. BS 3, 3, 3, 3; rest 3mins 
+
20min cap 
Rwo 3k 
400 DU 
amrap MU 

Todays AM was suppose to be for tomorrow. Had to move some things around. So tomorrow I will do Tuesdays AM. Got about 230 cals in 25min. 

PM
A. 135,155,175,185,195,205
B. 345,365,385,385

Tester - Got 19 Bar MUs. The rungs were occupied by some idiot, when I needed them. Just got on the bar started going. Finished row in 11:17. Finished DUs with right at 2min left. Did MUs 10-6-3. Good night. Felt good. 

01/21/2014

AM 
Row 30sec 90% effort 
rest walk 30sec x 15 
+
15mins Easy spin on AD 

PM 
A. emom - PC TnG x 5 - 6mins 155# 
B. emom - DB push press x 5 tough - 6mins 
+
3 sets all out 
15 KBS 88# 
AD 20sec all out 
rest 4mins 
+
3sets all out 
5 DL tough TnG build per set 
14 burpees AFAP 
rest 4mins 
+ 
3sets all out 
row 30sec 
rest 4mins

Was still tired after Wodapalooza and driving. Just did PM. Going to do AM tomorrow. 

PM. 

A.completed

B completed @ 65#

- Did KBS with 80#, do not have a 88. Cals were 15-15-20...no idea where the 20 came from. Was hurting good after these. 

- DL weight was 365,385,385 and times were all :32 to complete...hammies and back was little sore from weekend 

- Only had time for 2 rows 184,183m. Was surprised I was able to still give output after the previous 6 sets.