HSPU & Renegade Rows
5 x 5

• game style HSPU with plates/ab mat
• 72lb (2 rounds) and 88lb (3 rounds)

50-30-20
Swings (53/35)
Pushups
Battling Rope Chops or Sledge

Cash out = 25 burpees

• did all swings unbroken and overhead, all rounds hammer strikes, last two rounds hand release push ups

HSPU & Renegade Rows
5 x 5

50-30-20
Swings (53/35)
Pushups
Battling Rope Chops or Sledge

Cash out = 25 burpees

Snatch(Power or Squat) 3-3-2-2-1-1 My snatches are so so so so bad oh god 125

Then, 12 min AMRAP

10 Ground to Overhead 95/65

15 Abmat sit ups

7 +10

20 cal row
30 burpees
40 box jumps
50 v-ups
30 m weighted lunge
50 m sprint

"Badger" @ 29:52

Thursday 26 January 2012

Back Squat
5x5

Then

15, 20, 25 Pull Up

Between Sets

Thruster 10kg/5kg
400m Run / Row / Watt Bike

Post Load and Time:

Man, three days/WODs in a row that were arm-centric. I need it, badly, but, DAMN am I sore!

Warm Up:
2x
5 Pull Ups
10 Push Ups
30 Double Unders
15 Squats

Mobility:
Pain ball on feet and calves

MetCon:
5x
10 Diamond Push Ups
20 Second Handstand Hold
20 American Kettle Bell Swings (52 LBs)

10 Rounds

15 pushups
10 pullups
10 toes to bar

8 sets of:
3 snatch deadlift + 2 hang snatch shrug pulls
@ 82-92% of snatch 1RM (use straps)

Rest day, total workouts of the week 14 h, x 6

Strength & Conditioning:
Metcon x 2
Aer x 1, 75 min
Squat 910 kg
BB x 3

Gymnatics:
MU - 65
BMU -
Bfly - 55
BCTB - ti
HSW - 40 m

Recovery:
Sleep 2/7
Avg. 7 h 30 min
Avg. 22:30
Avg. EA 39 kcal/FFM