Wed/Thur

Gone on Wednesday AM...
Was going to take the day off...but ended up with some "active rest" anyways...

Wed (out-of-town) WOD
EMOM x 16
odd = 15 HR Push Ups
even = 25 Air Squats

Thursday ~ ICE DAY...no school!
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Warm-Up ~ Mobilize
Bench Press
Every 90s x 8 (12 min):
2 Tempo Bench Press (21X1)
(meaning 2s down, 1s pause, as fast as possible press, 1s at top)
try to be around 80% 1RM...
climbing or across...
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THROW YOUR HANDS UP
AMRAP in 14min:
40 D/U
20 DB Push Press* (55/35)
10 STRICT Pull Ups
*ALL 10 DB Push Press done with 1-arm first, then the other & holding DB's in both hands while doing this

tb ~ 205# for BP (across) / 4rnds + 69reps (1 rep away!?!? / used 40# DB's)
2:40 ~ 40 UB / 20 UB / 6-4
5:30 (2:50) ~ 40 UB / 10-10 / 4-3-3
8:55 (3:25) ~ 40 UB / 13-7 / 6-2-2
11:48 (2:53) ~ 40 UB / 20 UB / 4-2-2-2
14:00 (2:12) ~ 35-5 (hit toe) / 20 UB / 5-4...and the timer went off!!!
Man, were those DB PP awkward...good stuff to work on...but just could not get comfortable breathing or holding the other DB static...THEN, those Pull Ups...WOW. STRICT makes a HUGE difference vs. grabbing on and kipping those things... time under tension increases a bunch...
This was a good little Ice-Day WOD!!!