WOD 12/24/14

WU-3*15 of alternating in place lunges,squats,push ups TT=6'43"
MetCon- ladder with 15 minute time cap of: sit ups, squats,burpees TR=10 with 4'24" left on the clock
My wife brought the 3YO to me at 0618 while I was working out in the garage. "HE'S YOURS, I'M GOING BACK TO BED!" So little man & I went to his room an talked about Christmas.

I liked the look of Jingle Jangle on the Seal WOD you sent me. May try that one Friday.

Strength:

Rows:
Warm-up: 5(40%, 50%), 3(60%)
5(95 lbs, 115 lbs), 3(135 lbs)

Main Lift: 3(70%, 80%, 90%)
3x155 lbs
3x180 lbs
6x200 lbs

Assistance Exercise:
Emphasis: Rows Variation, 5x10
Exercise: One-Arm Barbell Rows, 70 lbs

Assistance Exercise: 5x10
Emphasis: Abs
Exercise: 50x4 Count Flutter Kicks

Time: 29:13

Conditioning: (Metcon)
From Outlaw, 12/22/14:
“Elizabeth” (Scaled/Subbed)
21-15-9 of:
Power Cleans 95#
Bar Dips (Subbed for Ring Dips)

Time: 5:55 PR (first attempt)

Comments: What are these pants that don't cover the entire leg called again?
Rows: Arms felt pretty good for these. Still had that shooting tingly feeling on the heavier sets.
It kept me from getting more than 6 at 200 lbs (and I felt like I could've gotten a few more).
Tried these from the racks today to keep from having to bend over really far to pick up the bar.
Super-setted Assistance Exercises. 5 Rounds of: 10x70 lb One-Arm Rows & 10x4 Count Flutter Kicks.
No breaks between sets or rounds.
Elizabeth: Good Metcon. Warmed up the legs for 5 minutes or so before this. Wore the new
knee sleeves and definitely felt no pain during the PCs. PR, first attempt.
Probably taking tomorrow off to celebrate the birth of Jesus. Hope to try the December challenge
and do DLs/Press after that.