Alternating sets:

Pull ups: 15, 12, 10, 7, 10

Bench 195: 15, 12, 10, 9, 9

Warm up

For time:
85 pound Deadlift, 15 reps
800 meters
85 pound Deadlift, 12 reps
800 meters
85 pound Deadlift, 9 reps
800 meters

25.50

35 minutes TM

Cool DOwn

What can I sub. bench press with?

I do not have a bench.

BW-BP and PU

Seems I gained a lil weight over the last month!

Todays WOD although a strength WOD almost made me meet pukie! Could of been that I usually wake up in the afternoon and hit the WOD on an empty stomach; and today I woke up in the am and ate a big ass breakfast then did the WOD. NEVER AGAIN!!

BW 205# BP-13-10-8-7-6=44 could of done a few extra if I had a spotter.
PU-26-22-21-20-18=107

Now off to play golf on this beautiful day in Tampa…..

40-lb deadlift, 15 reps
Run 400m
40-lb deadlift, 12 reps
Run 800m
40-lb deadlift, 9 reps
Run 400m
14:58

My back was hurting a lot, so I went light on the deadlifts, and slowed down the running to a walk by the end. The running was a lot more painful on my back than the lifting.

Puppies:
do 5 rounds of
max ring push ups   10/7/6/6/5
max ring pull ups   2/2/2/1/1

buttercup
26 PU, 10 dips (really hard to do the dips for some reason)
15 PU, 18 dips (must be doing something different on the dips in this round)
10 PU, 17 dips
sucks
maybe will try this tomorrow with pushups to see how different it feels

F/39/5’2”/110

btw, I am sure this is a very old, repeated question, but I am not sure how to find an answer
I was taught (when I was a kid) to do pull-ups with an overhand grip—is there a reason for that?
thanks

Talk about being tired this morning and not having the energy to do this work out!

I didnt do the RX’d WOD yesterday and decided to be a tough guy and did a combination of a couple of different WOD’s
- (50) SHDP w/ 20lb dumbbells
- Three rounds of Pull-ups (assisted with a chair) of 21/18/15
- Three rounds of sit ups (Army) of 21/18/15
- Three rounds of Barbell Thrusters w/ 10lb dumbbells for 50/50/25
- Finished off with a mile run

Then spent all day chipping up and scraping away my tile in the bathroom and was exhausted by the end of the day.

Todays WOD
5 Rounds to max push ups with push up bars and pull-ups (started off with a dead hang since I can’t kip yet than went to assisted with a chair)
30/ (3)/15
22/ (3)/10
16/(2)/10
18/15 (all assisted)
13/13 (all assited)

More scaping and chipping of tile today!!

armyhooah - 22 March 2009 09:59 AM

What can I sub. bench press with?

I do not have a bench.

Max pushups.

“Lynne” as rx’d
5/22
8/22
7/20
6/18
5/17
BW @ 89kg. Had a brain fart in r1 and loaded 5kg too much on the bar..

spinecho - 22 March 2009 10:38 AM

btw, I am sure this is a very old, repeated question, but I am not sure how to find an answer
I was taught (when I was a kid) to do pull-ups with an overhand grip—is there a reason for that?
thanks

No.  I find overhand grip easier for kipping.  Underhand (palms facing you) grip seems to work better for dead hangs, though lots of folks deadhangs overhand grip.  L-sit pullups and weighted pullups seem to be much stronger for me with a palm facing grip.  And to add to the confusion, one the firebreathers at my gym routinely uses a mixed grip 1 over 1 under and crushes things.

Find what works for you.

TP

Went to Mexico for a bit, and then got slack on my postings, but I am back on the routine!

3/16:
Warm: 5 minutes of stair climbing

“Jackie” Pack and Puppy Combo
1000m Row
45lb. Thrusters, 20 Reps
30 Pull-Ups, WA

10:15
Cash: Sit-Ups, Bi and Tri Work

3/18:
Warm: 500m Row
“J.T” 21-15-9
Handstands
Dips, WA
Push-Ups
4:30, 3:50, 2:55 Total: 10:45

Cash: 6.5 miles and .24Run 10 minute intervals

3/20:
x Ski, one hour
“Murph”, Buttercups
1/2 Mile Run
25 Pull-Ups, WA
50 Push-Ups
75 Squats, 45lbs.
1/2 Mile Run
21:47

3/21: x Ski

lauraland - 22 March 2009 11:15 AM

x Ski, one hour
“Murph”, Buttercups
1/2 Mile Run
25 Pull-Ups, WA
50 Push-Ups
75 Squats, 45lbs.
1/2 Mile Run
21:47

You know you don’t have to weight the squats in Murph . . . beast . . .

3/22/09
Warm-up: 0.5 mile treadmill (5:49)

Pack:
For time:
135 pound Deadlift, 15 reps
Run 800 meters (4:15)
135 pound Deadlift, 12 reps
Run 800 meters (4:17)
135 pound Deadlift, 9 reps - did 12 again confused mind had turned to mush
Run 800 meters (4:00)

Needed to take 1-2 short breaks for grip.