Wednesday December 29th

0430
Wake-up work, not much intensity, constant movement and a light sweat
5 min airdyne
3 min clubbell
5min airdyne
3 min clubbell
5 min airdyne

0840 Mobility x 20 minutes

10:30 AM Main Training
5 Intervals
10 DB thruster (45lb)
25 DU
10 Burpee
150 row
-rest/walk 3min between rounds-
1:54, 1:51, 1:47, 1:51, 1:45
Goal was to keep output the same
It took me a round to warm-up, then found a good pace.
Still stiff from the Holiday travel and festivities.

Post WOD Work
12 Reverse hyper
rest 30sec
12 T-2-B
rest 30sec
5 sets

33: Saturday Dec 31, 2011 December 31st, 2011

0700
5 min on airdyne
:10 all out sprint, :40 spin
3 min clubbell
5 min on airdyne
:10 all out sprint, :40 spin
3 min clubbell
5 min on airdyne
:10 all out sprint, :40 spin

5 rounds not for time:
15 reverse hyper, 15 ghd situp

10:15 Training.
Tested Hammy, was VERY cautious.
Pulled slowly from the floor, did not try to explode on any of the thrusters.
This actually might have helped me pace the WOD as I was never gassed.
Splits were 1:00, 1:20, 1:12, final time 3:32
Oh the WOD was from the Sic Fit Winter Open:
*Complete three rounds for time of:*

*Three cycles of the bear complex (155#)*
*15 chin over the bar pull-ups*

HAPPY NEW YEAR!!!
So excited for 2012!

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