03/12/2010

Warm up - PVC OH squats, pushups, hand walks

Workout: Pack (modified) - 3 rounds for time
Row 500 m   (Raining out so I substituted rowing for running)
21 kettlebell swings, 35#
12 pull ups
10:23

Cool down - DB shoulder press 3 rep sets 35/40/45/50/55#

100311

Three rounds for time of:

30 Tuck Jumps
15 pull-ups
30 pound dumbbell Hang Squat clean, 15 reps

16:20

Everything was quite broken.

Warm-Up
DROMS

Agility
Sprints from Prone

Skill
Tempo Push-Ups

CFS WOD 100310 - “Cindy”
AMRAP in 20 Minutes:
5 x Pull-Ups
10 x Push-Ups
15 x Squats
19 Rounds

Cool-Down
Stretch and Foam Roll

Hit 19 right at the buzzer. This is 5 PLU, 10 Push-Ups, and 9 squats short of my last effort. It was funny because it didn’t feel like I was going any slower than last time, but the clock just kept catching up with me.

It could have been how I decided to break my push-ups… I tried 5-3-2 a little earlier instead of 6-4 then 6-2-2… I thought it would hold off failure a little longer, but it may have just added too much rest too early when I didn’t need it and then I still ran out of jam around the same time with less rounds in the bag.

At any rate, I’m Ok with this result.

Off day/rest