Thursday

so the rain and cold kept at it all day yesterday and by 5:00 all i wanted was to go to bed!
up early this am. before the alarm. laid there till it went off and then figured i should get up and get moving.
looked up todays wod on the mainsite but decided to make up yesterday's instead.

treadmill warm up
run 2 miles
endurance pace. stepped up the 2nd mile a bit. felt good. little stiff at the get go but loosened up and got my groove on.

strength warm up
3 rounds
10 push ups
10 squats
10 sit ups
changed up the order a little here but no big deal. felt good. little stiff on the first round of push ups as the shoulders are a little sore form the other day

mainsite wod
5 rounds
5 muscle ups
10 135# power cleans
run 220m

changed this up a little bit.
5 rounds
10 dips
10 pull ups
10 135# powerclean
run 400m

subbed the dip/pull up for the muscle up. went 2to1 on this which i think is fine.
went with the rx'd weight on the powercleans after a little debate
lengthened the run as i felt i would benefit from that and have to do it on a treadmill so there is a little lost time in the ramp up to speed and all.

4 rounds! 24:00 minutes or so
shut it down after 4 rounds. this was hard. could have done another round but it would have been sloppy.
the powercleans were my concern but the first round they went up pretty easy. after 10 though i was pretty gassed. all rounds after that i did 5/5 with about a 10 sec break between. just to rest the grip and catch my breath. the dips/pullups were pretty easy, probably need to sub 3 to 1 next time. the runs were at a 7:00 mile pace which was fast enough to hurt but also act as a form of active recovery maybe? not sure. got off after the 3rd round and was definitely a little disoriented.
this was good stuff. happy with the power cleans. really like that exercise as it is a serious gasses with the heavier weights. not that 135 is a lot just that you have to generate a lot of force off the floor to move the bar fast. good stuff