Tues December 28, 2011

Traveling for the Holidays is as tough on the body as a triple WOD day!!
Good to be back home.

0430: 20 minutes
70% effort, kept moving
1. 5 min Airdyne: 15sec at 80%, 45sec spin
2. 4 rounds 200m run, 14 OH walking lunge
3. 5 min Airdyne: 15sec at 80%, 45sec spin
4: Hollow Holds, 8 rounds of :15 on, :15 rest

0840: 20 minutes of mobility.

10:30 MAIN Training

1. AMRAP Tng Power sn at 135# every 90 sec x 5 rounds
Perfect form, no pauses
12,7,7,7,7
Stopped each set a bit short, didn’t want to get sloppy. Could have gutted out some more but shoulder and neck were cranky.

2. Clean Deadlift, take 3 sets to build to a heavy 3rm (NOT a MAX)
275, 345, 375 (HOOK Grip)
Could have pulled this for 5+

3. 7 rounds of 8 Ring Dip, 8 C-2-B chin-ups
6:04
Did 50 strict Ring dips on Sat so was a bit tight.
Paced this WOD out pretty good.
I am a solid 5 pounds heavy right now but still feel good with bodyweight movements.

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