November 18, 2015

Took yesterday off, again, to recover. Still battling the plague, but feeling better today. Ugh. I need this to end - heading to NYC on Saturday for Thxgiving week and am dreading more cold....

No time to do proper warmup today, short for time but felt good:

A. Power Clean and Jerk; 3 TnG on the minute for 10minutes @ 95#

• All sets easy - maybe 7 seconds per set
• breathing fine, HR jacked pretty high though:)

+
10 Rounds for Time: 
5 Hand Power Snatch @ 65#
5 OHS
5 Cal Assault 

• All sets done UNBROKEN
• Started to feel it at 7 rounds, hit redline at 8 rounds...pushed through but had more of a rest before picking up barbell at rds 8,9,10
• Cals hovered around 168
• Total Time: 16:12

+
Row Tech Work for 15-20minutes

• didn't have time - i have to go take a class at another CF tonight - we are assessing a coach - the WOD has rowing so figured I will get some in there

CLASS AT HORSEPOWER WAS:

STUDIO CITY

• warmup was tabata style: 4 sets each double unders, push ups, hollow rocks, row

Skill/Strength
Handstand Walk Drills

• worked on wall walks with shoulder taps and hip taps, then walks towards wall and freestand holds - 15 solid minutes

WOD
Teams of 3
AMRAP x 20 Minutes
In relay style:
15 HSPU
30 Double Under

then in time remaining,

Athlete 1: Rows 250m
Athlete 2: Hold Barbell in Hang (185/125)
Athlete 3: Max Box Jump Over (24/20)

Score: total number of Meters rowed and Box Jump Over

• did 10 UB + 5 UB HSPU - to full depth (kipping) + 30 Dubs (broke once, hit box with rope)
• within my team, did 4 total rounds myself of 250 m row (tried to keep 1:57 pace) + BB hold @ #155 (horrible) + 20 box jump overs each set