MONDAY 111226

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24” box
15 Toes to bar
12 Pull-ups

Laurie Galassi 9 rounds + 9 jump, Lucas Zepeda 8 rounds + 12 T2B, Tyler Hinz 8 rounds + 6 jump.
Post rounds completed to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

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Big Dawgs
As rx’d

Pack

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 20” box
15 Toes to bar
12 Pull-ups

Puppies

Complete as many rounds as possible in 12-15minutes of:
18 Box jumps, 12-15” box
15 Toes to bar (or best effort)
12 Pull-ups (beginner and assisted okay)

5 x 1(1 Power Clean + 1 Clean + 1 Push Press + 1 Power Jerk)
30kg,32.5,35,37.5,40
Floor Press 3 RM
25kg

8 rounds
10 Pendelay Rows, 30kg
Sprint 25m
Rest 60 secs

Fastest-31:56
Slowest-45:48

Mobility

AM: WOD 111223 (pack plus)
10 Muscle ups,
100 Push press 57lb,
1000m Row
Time: 12:24
Felt good so I went for 10 MU (although these took me 3:45) and 100 PP. Got a new record of 4 straight MUs (albeit without full extension and ring turn out at the bottom).

PM: WOD 111225
Front squat 6x2reps
178, 189, 189, 200, 200, 206

Floor press, power clean

Wu: F & J, shoulder mobility, 2 x Bu wu

Skill/strength:
Floor press (in smith, only weights added counted) 2x40 - 2x60 - 2x70 - 2x75 - 2x75kg
Power clean: 2x40 - 2x50 - 1x55 - 1x60 - 1x65 - 1x67.5kg (PR there I think)

Wod:
3 rounds of 5 minutes sandbag furry. Rest 1 minute between rounds

Co: Stretch

WoD 21.11.11

CFWU

Pack:
10 Handstand push-ups(sub: ancles resting on bar abt shoulder height)
15 pound Deadlift 185 lbs
25 Box jumps, (approx 20 inch bench)
35 Pull-ups (Kipping)
70 Wallball shots(sub: 12.5kg dumbell thrusters)
120 Double-unders(Tuck jumps)
Run 400 meters with a 15kg plate

Result: 20:41

Rest Day

Run 5k

26:31

Traveling, and not a lot of equipment options, so subbed this.

Warmup: dynamic stretching, 30 jumping jacks, 10 reps per leg of swings, side swings and lunges, bridges, shoulder dislocations, mobility work, one-minute plank, 30-sec side plank each side.

15 minutes
18 box jumps, 12” box
15 best-effort toes to bar
12 beginner pullups (used Smith machine)

3 rounds. Toes to bar broken in sets. Gym didn’t have just a regular bar to use. Had to use handles that were split, but I couldn’t quite reach them even standing on the steps so kept losing my grip. Finally just substituted using handles that were at about my waist rather than above my head.

12-26-2011

Gym closed so made up my own.

5 rounds for time:

15 squat jumps - palms flat on ground between feet on each squat
10 decline push ups on p-up bar - alternating grip each round
5 pull ups - alternating grip also

13:20

afterwards did max 2min situps - 52

Monday 2011-12-26
Front Squats

At home gym.

WU:
5 min jump rope
Gymnastic Cert WU
10 x Front Squats 20 kg
5 x Front Squats 40 kg
5 x Front Squats 50 kg
2 x Front Squats 60 kg

WOD:
Scaling: Rx’d
Front squat 2-2-2-2-2-2 reps
(Weights in kg) 65 - 70 - 75 - 80 - 85 - 90 (1+F)

$Out:
Skill set
10 x Ring Pull-ups

Warmup - Run 1mi

Tabata
Single Unders - High 46, Low 23 (kept getting tangled)
Pushups - High 31, Low 15
Squat - High 20, Low 12
Situps (inclined) - High 14, Low 6

OHSQ - 45x8, 65x8, 85x8, 95x5,5, 105x5,5 75x10
Back Squat - 135x10, 225x8, 245x5, 265x5, 275x3, 295x3, 225x10
KTE - 5 rounds of 10

CFSB3 w4/d4, bench press, tricep pull downs, ab rollouts, front squats

Sunday
warmup:
10x
kb squats - 20#
kb swings
ohs - broomstick
good mornings - 45#
KTE
stretching

CFSB3 w4/d4
Bench Press
deload: 5x35, 40, 50#

WOD
2x10 55# bench press
2x10 tricep pull downs - blue band
2x15 ab roll outs

Monday
warmup:
jump rope
kb squats
stretching
2x55, 85, 105# front squats

Front Squats
2-2-2-2-2
115, 125, 135, 140, 145, 150#(PR)

Recon Ron
Step 8/9: 5-4-3-2-2

Last 2rm for front squats was 140#.

Front Squat 92kg x3 F
Deadlift 136kg x3 PR

Cash out
- Glute-ham raises

20 minute AMRAP of:
18 Box Jump, 24”
15 Butterfly Sit-up
12 Single-arm KB Bent Over Row, 2 pood

Result: 9 rounds + 2 reps

No pull-up rig in home gym (yet, placing an order with Rogue this week), plus still dealing with a -osous/-itis issue in the medial tendon on the left elbow.

Turkish getups 2 x 25, 2 x 35, 2 x 44

AMRAP 20
18 Box Jump 24”
15 Toes to Bar
12 Pullups

4 rounds + 10 jumps.

Cash out:  Max handstand hold - 69 seconds