swam 1800m, intervals of 25, 50, 100, 200, 300m, 1:02
Pullups per 1 @ first minute, 2 @ 2nd minute, etc to fail, failed at 11 minutes.

120129 Clean & Jerks, Muscle-ups

Buy in:
Foam rolling
Hip and shoulder mob
Burgener warm-up
2 rounds of:
15 air squats
15 push-ups

RRPuP Step 14:
Off (tendonitis)

Strength:
Shoulder Press 3 x 3
warm
85 x 8; 95 x 6
work
110-115-125

Hi-rep set
#95 x 19

Metcon:
For time:
5-4-3-2-1 of
Clean & Jerk @ BW (*75%=155)
Muscle-ups (blue band assisted)
Time: 8:00

Cash out:
Static handstand holds

*next time shoot for 165

Competed in the Oakland COunty Crossfit team competition:

WOD A:
15 min AMRAP:
15 KB Swings (55/30)
15 partner Burpees
15 Hand Release Push-up
15 partner burpees
15 wall ball (20/14, 10’/8’)
15 partner burpees
15 pull-ups
15 partner burpees

one partener must complete the exercise before the other can start, on partner burpees, bot partners must high-five at the bottom of the burpee.

score: 1 rounds + swings, push-ups and 1 burpee

WOD B:
7 Min Amrap

one partener does 30 double-unders
other partner does 10 power cleans (155/105)

only one partner may be working at a time:

score:
4 rounds + 7 double-unders

WOD C: 10 min cap
21-15-9
Deadlift (225-135)
toes 2 bar

man must go first, then strip the weigh for the woman. woman must complete deadlifts before man can start on toes 2 bar.

time: 7’48

WOD D:
5 min max box jumps (24”/20”)

only one partner may be working at a time

score: 164 reps

Run to work 5km in 26m12sec

OHS 20kg x 35 reps
SQ   40kg x 50 reps
Press 20kg x 50 reps
HPC   20kg x 50 reps
KBS   16kg x 50 reps - 95 seconds

-_-

Rested…. and it felt sooooo good!!!  :p

120125
RX:  Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

ACT:  7 rounds for time of;
95lb front squat, 7 reps
7 pull-ups (supinated grip)
Time:  11:30

120126
RX & ACT:  8 rounds of:
Run 400 meters
Rest 90 seconds
Time:  29:05

120129
RX:  4-6 rounds of
2 KB clean & press, 6-8 reps
2 KB alt. plank row, 6 reps (l&r)
2 KB front squat, 6 reps
2 KB swings, 6 reps
1 KB between the leg pass, 12 reps
60 sec. rest between each set

ACT:  4 rounds of RX
20kg KB