RJ
Puppies:
4 rounds for time of:
Run 400 meters
Beginner Rope Climb, 3 ascents (sub 15 assisted towel )
20 Push-ups

15.00

Scaled RJ

4 rounds for time
15 towel pull-ups (chair assisted after 1st round)
20 push-ups
400M run

Time: 21:51

WOD - 100621
Puppies:
4 Rounds:
10# DB OH walking lunge 35’
10 burpees

Time - 10:58
Pre - CFWUx2
Post - Back Squat, 135x10 (2), 185x7

WOD - 100622

Puppies:
4 rounds:
Run 400m
Assisted Pullups (-180) Wide Grip
20 pushups

Time - 17:32

Pre - CFWU x2
Post - None

Garddawg - 21 June 2010 07:43 PM

Big Dawgs
as rx’d

The Porch:
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 3 ascents
35 Push-ups

Pack:
Five rounds for time of:
Run 600 meters
15 ft Rope Climb, 2 ascents
25 Push-ups

Puppies:
4 rounds for time of:
Run 400 meters
Beginner Rope Climb, 3 ascents
15-20 Push-ups

Buttercups:
Three rounds for time of:
Run 200-400 meters
1 Beginner Rope Climb
10-12 Push-ups

If you cannot do rope climbs sub beginner rope climbs 3:1
If you do not have a rope the common sub is towel pull ups.

I had a question about subing the rope climb with towel pullups.  How many towel pullups do I need to do for each round in the “puppies” level of training?  If i cant do towel pullups can I do regular pull ups and how many for the puppies level?

Puppies:
4 rounds for time of:
Run 400 meters (sub 40 SDHP w/ 45# BB)
Beginner Rope Climb, 3 ascents (sub 15 Pull-ups)
15-20 Push-ups (20)

Time:  21:07

I had to do some on this just due to logistics.  The SDHPs seemed like a great idea for a sub right up until I did the first set of pull-ups.  In hind sight, I should have done more push-ups, but everything broke even with the 21 Burpees from the BC.

Buy in: light stretching
Cash out: Burpee Challenge – day 21

In - 5 min elliptical, 2x 25 knees to chest, 5 pu, 10x20lb dumbell cleans

3 rounds for time:

600 M run
90 assisted towel pullups
25 pushups

24:15

Out - 5 min bike

cmac - 22 June 2010 01:58 PM

ANDYPAGS - 22 June 2010 01:19 PM

RJ…puppies

19:57
I lost alot of time on the 2-4 rounds of push ups…..........Im taking any advice anyone is offering on upping my push up endurance

Grease the groove often. Do several sub maximal sets of push-ups throughout the day. Just make sure your ROM is legit. Chest to deck and full lock out at the top. I see a lot of guys who short stroke their push-ups…drives me nuts…but I promise this will help!

Thanks, I always have damn near perfect ROM, but no endurance. I’m gonna follow your advice for a month or two, lets see what happens

Placeholder, I’ll fill this in mañana. 

Huh, just noticed I never filled this in, now I don’t have a clue what I did.  Doh!

“RJ”

Pack:
Five rounds for time of:
Run 600 meters
15 ft Rope Climb, 2 ascents (subbed 16 towel pulls each round, 8 right hand high and vice versa)
25 Push-ups

37:14

Pack:
5 rounds
.31 miles on the Treadmill
15 towel pullups with a slight hop but not quite a jump
25 pushups

Didn’t realize I was supposed to do to ascentions.  Stupid reading.

34:51

Five rounds for time of:
Run 800 meters
30 Towel Pull-Ups
50 Push-ups

42:06

Puppies:
Complete as many rounds in 10 minutes as you can of:
pvc - 45 pound Front squat, 5 reps
10 Pull-ups (beginner or assisted okay)
15 Double-unders

Did:
Complete as many rounds in 10 minutes as you can of:
45 # Front squat x 5 reps
10 Pull-ups (first 6 unassisted, then wanted to get moving for time, all others assisted)
15 Double-unders

5 rounds
The double unders were problematic. For the first two rounds I couldn’t string more than 2 or 3 together in a row. This ate a lot of time up.
And taking a week off is brutal!