21 – 15 – 9

Thrusters – did half with 15# DB & other half with 12#DB

 Burpees

Time – 11:18

Left wrist pain was intense the entire day.  Went to hold the bar for CF Total and could not bear any weight on it.  Went to see Jim on Friday, feeling much better now.  Said to tape just above my wrist prior to WODs to keep bones from slipping.  Planned on going on 12/21 but have come down with a cold.

15 – 30 – 45

squats

push ups

push press – 25# bar

Time – 11:56

then…

back squat ladder

25# bar, 1 first minute, 2 second minute, repeat until 20

completed all 20 rounds.  very proud of myself, although did not go as deep on squat.

3 rounds

10 renegade row – 5# DB

20 lunges

30 sit-ups

40 squats

50 jump rope

Time – 18:34

Double WOD at CFCP

1st WOD

DB Bear

5 deadlifts

5 cleans

5 thrusters

all with 10# DBs

do all reps on the minute, each minute, for 20 minutes.  any remaining time is rest.  after almost 3 weeks off from CFCP, this was a super tough night to return.  the thrusters were definitely the killer to this WOD. 

2nd WOD

1o KB swings (20# KB), 1 burpee

10 KB swings, 2 burpees

repeat for 10 rounds, adding 1 burpee each round

Time – 11:23

burpee form was terrible.  was sore for two days after both WODs, but not miserable…yay!

3 rounds

15 Right-handed DB clean – #10

15 sit-ups

15 Left-handed DB clean

15 burpees

Time – 14:23

I was really huffing and puffing through this.  I can feel the effects of almost 2 weeks off.  Also cold out…wish I could chalk it all up to that.

21 – 15 – 9
Double unders (singles x2)
Thrusters -#12 db
KB -#20

400 m run after each round

Time -

4 rounds

5 burpees

15 thrusters – 10# DB

30 squats

400 m run

Time – 23:51

5 OH squats – 25# bar

400 m run

4 OH squats

400 m run

3 OH squats

400 m run

2 OH squats

400 m run

1 OH squat

Time – 13:10

100 jack knives – 8# medicine ball

Time – 6:09

Very proud to be doing 25# bar on OH squat – pretty sure this is my first OH squat with weight.  Flexibility really tough on this one, esp. in back.  Run is what really slowed me down.  Have got to work on it and get Pose running seminar in.

With a partner
4 rounds
1 person box jumps (30″ – I think) while the other runs 50 m with kb (#25), does 15 kb swings & runs back, then switch. Keep a running total of box jumps.
Total = 202
Running with kb was by far the hardest aspect of this wod.

Baseline

3 rounds

500 m row

40 squats

30 sit ups

20 push ups

10 pull ups

Round 1 – 7:11, Round 2 – 8:13, Round 3 – 8:32

rough work out…row really killed me and made the first set of squats rough, kept decent pace on the rest of it

I have to start stretching daily.  Robin had me stretch on the foam roller and I’ve lost a lot of flexibility.  Stretches hurt, but felt good.  Really have to work to make this happen daily.

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