Thursday, December 20, 2012

12-19-12 Wednesday Week 203

Warm-Up
Row 500

Run 400

5 x 1R/1L TGU w/40 lbs KB
5 x 1R/1L KB snatch + windmill w/35 lbs KB

WOD
"Mary"
As many rounds as possible in 20 minutes of:
5 HSPU
10 Pistols
15 Pullups


Total--10 +1 hspu

I probably could have done at least 2 more rounds considering I stopped somewhere around round 6 or 7, went behind the front desk to get my tape, made 2 tape grips to cover my rips, bandaged up my hands and then got back to it. HSPU were all unbroken and all short-cycle kips, pistols were all essentially unbroken – just the dang mitts got me. I am happy with 51 hspu, 100 pistols and 150 pullups in 20 minutes…

2 hour break to go to post office...

Lifting
3 x 3 Clean w/ 150 lbs

3 x 3 Split Jerk (behind neck w/3 sec pause in split) w/150 lbs
5 x 2 Back Squat w/ 175 lbs
4 x 3 Clean Pulls w/190 lbs

Good stuff. Long wod. Back squats suck after 100 pistols yup yup.
TGTIRD (Thank God Tomorrow Is Rest Day....)


3 comments:

Anonymous said...

Where'd you go? long christmas? omg we had too much sugary and alcoholic goodness. today;s wod sucked.

post for us!

JTM said...

Shana,
Rena and I were really excited when you started posting again. If it weren't for you and the other awesome girls (Leah, etc.) at the '10 GA sectional qualifier, she wouldn't be a crossfitter. You showed her that CrossFit wasn't just for boys.

Hope all is well.
Joel and Rena

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