Garddawg - 04 November 2011 08:29 PM

Pack
For time:
Row 300 meters
95 pound Push press, 20 reps
Row 300 meters
95 pound Push press, 15 reps
Row 300 meters
95 pound Push press, 10 reps
Row 300 meters
95 pound Push press, 5 reps

14:55
done presses with 75 pound thou

Saturday 5 November 2011

Warmup
5 min double under practice
CFWU

For time:

20kg SDHP, 30 reps
30kg Push press, 20 reps
20kg SDHP, 30 reps
30kg Push press, 15 reps
20kg SDHP, 30 reps
30kg Push press, 10 reps
20kg SDHP, 30 reps
30kg Push press, 5 reps
9:21

Puppy:

Four rounds:
3 Muscle-up progressions
5 Handstand push-up progressions
10 Burpee
10 Pull-ups

18:30

HSPU were knees to bench. Alternated burpees and pull-ups to better approximate burpee pull-ups.

Pull-up/ HSPU/ Burpee Challenge
25 pull-ups

Did the pull-ups before I realized they were covered in the WOD. Forgot to do 13 more HSPU progressions.

20111107

Row, Push press

Puppies
Row 300 meters
25-45 pound Push press, 12 reps
Row 300 meters
25-45 pound Push press, 9 reps
Row 300 meters
25-45 pound Push press, 6 reps
Row 300 meters
25-45 pound Push press, 3 reps

time: 10:20

Distance between excersises 20 m
This is not an excuse for my time, just a remark.
could do the presses unbroken so think I will increase the weight next time.

tried to vote but from a non US place I could not succeed
(even with trying a us phone number)

111105 Tire drags, box jumps and wallballs

Buy in:
5min jump rope
2 rounds of
10 overhead squats
10 burpees

RRPuP Step 8:
5 | 4 | 3 | 2 | 2

Strength 5-5-5+:
Deadlift
warm
135 | 170 | 205
work
220 | 255 | 285(8)

Bench Press
warm
80 | 95 | 115
work
125 | 145 | 165(13)

WOD:
For time
21-15-9 of:
24” box jumps
20# wallball to 10’ target
Begin each round with 100m tire drag
Time: 13:40

Cash out:
3 x 10 ring ab extension
2 x 10 ring push-ups

FRIDAY 111104

For time:
25 GHD sit-ups
1 Muscle-up (subbed 3-3:1 for all)
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

13:30