Thursday March 15: 12.4

WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups


Knocked it outta the park; 24 muscle ups!
PR karen at 7:21
Unbroken DU
Sets of 3 on the MU then sets of 2.

Never a negative thought.
I was a tree, rooted into the ground with boundless energy and strength. 

Like all competitors I battle with negative thoughts, internal stress, and doubt. Every once in a while they all disappear and I feel full victory; body and soul…today was one of those days.

Mon March 12

AM session:
Aerobic Power Work on the Airdyne
mid AM session
A. OHS – build to a tough double in 10 min
Results: Very tight, worked to 205×2 in 8min and called it
B. FS on the min for 6 min – 3 tough ones
Results: 235×3 for all 6, tough effort
C. 10-1 unbroken MU’s for time
Results: 10,9,8,7,6 unbroken in around 9min, tore hand and called it a day

Thurs March 8th: 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

10 plus 16reps
Got 6 rounds in 8:58 then gassed.
T2b unbroken, PP unbroken.
Stayed plyo on BJ for first 6rounds then fell apart.
Could redo and game this WOD for 11rounds, really wanted 12.

March 6th: thrusters, muscle-ups, ERG

6 sets of :20 at 90% Airdyne, 1:00 spinning
3 sets of T2B and reverse hyper

1030 Main Training
5 sets @ 100%:
5 tough thrusters – from ground
5 muscle ups
Row 250 m
rest walk 6 min b/t sets – add weight per round and go faster per round

that was f@cking miserable.
heavy thrusters take a lot of midline stabilization, had to hold breath for the effort then grunt to breathe.
MU no problemo.
ERG is always miserable at 100%.
head started pounding/moderate headache


Mon March 5th, Ring HSPU Breakthrough!

5 rounds casual pace 11 strict pullup, 11 ring pushups, 14 OH Walking lunge, 15 GHD situp, 30RPM Airdyne, 20 CB Parry.

0830 Mobility

1030 Main Training

A. clean grip DL – EMOM for 3 reps for 8 min – add per set – TnG reps tough – more intense per set
RESULTS: 335, 345, 355, 365, 375 (top end), 315, 315, 315
Not TnG but a Fast reset.

B. ring HSPU practice – 10 min
RESULTS: Killed it, huge PR: 4 EMOM x 9 min then 3 the last min. Previous best was 3 EMOM x 6r then 2 for last 4r. Reps were fast and a bit sloppy but wanted to really go for some volume verse worrying about being perfect.

C. box jump practice – 5-7 min – good rebounding reps-
RESULTS: 10rep EMOMm x 5min then 15 last 2 min.

FRI March 02

A. Standing Press – build to a tough single from empty bar in 5 min
rest 1 min
B. Tabata Push Ups – avg is score
rest 1 min
C. AMRAP KBS – 1,5 pd in 5 min
(total score is press total in kg + avg push up score + KBS reps)
72.7kilo + 15.2 ave reps + 110 kb sw = 197.9

shoulders and back are fired up from yesterdays 12.2 effort!!


Normally a rest Day but I felt good so hit Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

75# took 1:30
135 was methodical took 4min
Had 4:30 to do 165 but by the time I changed weights 4:00
Got 16.
A good effort. Only 1 miss. Didn’t get the extra 5% I need to go for in the Open
Could have pushed to 80 by speeding 135 a bit and taking advantage of speed early with 165#