1.14.2013; Weekend Wrap Up

After what can only be described s a hectic work week, I was more than ready for the weekend to arrive for a full out battery recharging.

Friday 1.11.2013
WOD:
3 Rounds

20 Deadlifts (135, 95)
20 Wallballs (20, 14)

then straight into

2 Rounds
15 Hang Power Cleans (135, 95)
15 Lateral Burpees over the bar
1 Round
10 Wall Walks
50 OH Walking Lunges (45, 25) 

26:14

Nothing like some favs mixed in with goats to give you a roller coaster feeling of suck in a WOD.  Deadlifts at 135- no worries.  Wall balls- UGH!

Saturday 1.12.2013
WOD:

"Hammer"
5 Rds for time
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups

28:58

These are the types of WODs that I love to hate; seemingly simple, but complete mind-fucks and full of mental obstacles to overcome.  I was glad to get it done.  100 pull-ups is no easy feat at 22 5 lbs.  I recovered by hitting the beach and soaking up tons of natural vitamin D.

Sunday 1.13.2013
Warm up:
2 min max effort stationary bike,
700 M run
20 wall balls

WOD:

"Bradley"
10 rounds for time of:
100 M sprint
10 pull  ups
100 M sprint
10 burpees

30:21.

Again... 100 (additional) pull ups at 225 lbs is no easy feat.  Recovery was another gorgeous day of laying out on the beach soaking up the South Florida sun. 

Have a great week everybody!