Pre-WOD:
- 800M Run
- Mobility Work

WOD:
"Diane"
21-15-9
- DL (225#/135#)
- HSPU

Post-WOD:
- 200M Farmers Carry
As heavy as possible

Post week long Las Vegas trip for national basketball tournament to include a nice infection that had me bed ridden most of the trip! Used 185# for dead lift and 1 abmat for kipping HSPU. No short cut on HSPU ... happy with progress and being able to survive this after being out a week and sick!

Pre-WOD
Work Up to a Heavy Set of 3 Back Squats

WOD - For Time
-70 Wall Ball Shots (#20/14)
Shuttle Run
10 HSPU
-50 Plyo Push Ups
Shuttle Run
10 HSPU
-30 Jumping Lunges
Shuttle Run
10 HSPU

Lot of time getting solid HSPU reps, not short cutting. Shoulders wrecked that second round of HSPU after push ups. Also, Full depth and height on wall balls, full push up depth and lock out, and good range jumping lunges ... sounds trivial, but makes the difference and yes, sometimes you finish last but it is better than half reps just to make time.

Pre-WOD:
- 5x3 Front Squats (Heavy)
3 second pause at the bottom of squat

WOD - For Time:
3-6-9-12-15 Power Snatches (#95/65)
6-12-18-24-30 Wall Ball Shots (#20/14)

(45) Total Power Snatch
(90) Total Wall Balls

OK. This one cleaned my clock. Ouch. They all "hurt", but this hurt. Constantly amazed at how much "work" can be put into a "short" workout, and how decimated you can feel in a short amount of time.

Pre-WOD:
400 Meter Run
5 Rounds of "Cindy"
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

WOD - 3 Rounds For Time:
-15 Hang Cleans (#135/95)
-15 Burpees

WOD - 30 Rounds AQAP:
-1 Dead Lift
-3 HSPU
-5 Wall Ball Shots

30 total DL
90 total HSPU
150 total Wall Ball Shots

PR on HSPU. Completed entire workout with no abmat, all kipping HSPU ... head touching the floor. This is a guy who had an epic fall over when I tried my first handstand on the wall ... just a year ago. That was my goal to see if I could do the entire workout with good HSPU. Couple, would have been no rep'd , but 90 HSPU - I am happy with that. Progress. Pushing Limits.

Vacation Travel WOD:
- 400M Run
- 100 Jumping Jacks
- 75 Air Squats
- 50 Push Ups
- 25 Burpees

Completed in Sevierville, TN in the resort parking lot. My sister joined us again. Walked around resort as cool down and prepared for our day at Dollywood, USA ... that's right. A day of walking a theme park in Tennessee humidity was beast, and count riding all the roller coasters as part of this workout as well. I figured ... if CF did not kill me this past year, a damn roller coaster won't :)

Vacation Travel WOD:

(6) Rounds
- 10 Air Squats
- 10 Push Ups
- 10 Sit Ups

Completed this in the Nashville Hotel Weight Room. My older middle sister joined us to get a little exposure to CF. I continued my rounds until everyone else finished, completed (8) rounds. Post WOD we walked the hotel hallways and stairs as it was raining in Nashville that morning.

Back squat 8-8-8-8 reps, then max reps @ 90%

Due to the winter weather advisory and possibility of poor road conditions and to keep safety a priority, the YMCA will be opening at 1:00pm so there will be no early morning class (5:15am).

Pre-WOD:
- Work Up To A Heavy Set of 3 Power Cleans

WOD - 8 Rounds For Time:
- 5 DB Squat Cleans
- Weighted Lunges

Post-WOD AQAP:
- 75 Abmat Sit Ups

Using basketball court, starting at baseline and (5) DB squat cleans, lunge to free throw line, (5) DB squat cleans, lunge to half court, (5) DB squat cleans, lunge free throw line, (5) DB squat cleans, lunge to baseline, turn around and repeat.

Forgot my time! Regardless, got my leg workout ... used 30# DB, what was available from weight room.