Happy New Year

I decided to kick the new year off with a good hard workout.
The WOD was from crossfitendurance but I added my own warm up and a little bit extra at the end.


Gymnastics level 3 (intermediate) warmup
Day 1
Upper body pressing
5 sets of
1. HSPU x 5 - against the wall, forehead to touch 45lb plate
2. Frog stand x 10 seconds - relatively easy for me but got harder as my shoulders fatigued

Legs
3sets of
1. 5 pistols each leg - pretty easy for me on the left but again my right needs more work but got through them all
2. Back + hip extensions x 5 - pretty easy.
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Jumprope barefoot 10 mins mixing in DU's, crossovers, single leg, running. --This was quite hard, I made it as difficult as possible trying to go as fast as possible. It hurt so much though when you are doing double unders and the rope hits your toe! It happened a lot but I guess the moral is to get better at them and not hit my toe, easier said than done though.
5 minute rest
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WOD

Betty 

5 rounds 

12 push press @ 135lbs

20 box jumps @ 20" (prescribed box is 24" but the biggest we have is 20) 


Time = 11:53


I would like to have got a sub 10 on this but it just wasn't in me today. The push presses were too heavy for me. By the last round I was doing 2+2+2+2 to make it to the 12. To obtain the desired intensity I would have been better off using 100lbs. I haven't yet recorded my max PP so I couldn't work out the right % but all good. 
The workout was a killer and thats the main thing. 


To cool down I did 5 turkish get ups each side with 45lbs then had a stretch. 
Just as I was finished my wife arrived and I trained her for an hour then we both walked the 3.5 miles home! 


Very good way to start our year.