3/16/12 12.4 Double Day

Sleep 8:30-4a

5:30 am 12.4
AMRAP in 12 minutes:
150 wall balls (14lbs, 9')
90 double unders
30 muscle ups

Wall balls
34 (1:12)
36 (1:20)
46 (1:46)
55 (2:17)
65 (2:48)
75 (3:20)
85 (3:50)
98 (4:38
110 (5:11)
120 (5:44)
136 (6:32)
150 (7:18)

Double unders
A few random reps & trips early on then hit a good set and some smaller sets from there. Was some miscomm with my judge regarding what number I was on at the end.
47 (8:18)
66 (8:48)
90 (9:15)

Muscle-ups
3 (9:49)
5 (10:16)
6 (10:49)
7 (11:21)
8 (11:45)
Couldn't hit the last rep.
248 total

I'll take it.  I think I need to work on getting away from the false grip.  I was doing them without the false grip a couple summers ago and then I got away from it...well, away from MUs in general for awhile.  These need to become more of a strong suit for me.  In time.


1pm
400m sandbag run 75lbs   (3 min)
400m run      (1:56)
40 KBS @ 1.5 pd  40 straight & felt great!  (6:35)
400m run  (8:55-2:20ish  posterior dead after swings)
400m sandbag run 75lbs
11:54 overall.  My legs were back under me by the last carry.
for time.

Surprised that I could do the 40 straight and felt strong doing it probably had another 10-20 if needed.  And to think that going into the workout I thought to myself...4 sets of 10???