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

RESULTS:

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

RESULTS:
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

0430:
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

RESULTS:
that was f@cking miserable.
heavy thrusters take a lot of midline stabilization, had to hold breath for the effort then grunt to breathe.
awful.
MU no problemo.
ERG is always miserable at 100%.
135#/1:31
145#/1:34
150#/1:31
head started pounding/moderate headache
155#/1:39
160#/1:40

 

Mon March 5th, Ring HSPU Breakthrough!

0430:
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.