Sunday 090517
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
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The Porch:
Four rounds for time of:
100 ft Walking lunge, carrying 20-25 pound dumbbells
24 inch Box Jump, 20 reps
20-25 pound Weighted pull-ups, 10 reps
Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups, 10 reps or 35 reps no weight
Puppies:
3 rounds
100 ft Walking lunge
12-15 inch Box Jump, 20 reps
20 Beginner or Assisted pull ups
Sunday morning in Afghnistan:
had to take my rest day today instead of tomorrow, gym was closed due to hightened threat level.
Hope it’s open tomorrow. Too many days off and I’ll get spoiled and lazy.
In a metcon workout, for someone who isn’t supposed to push it with his arms for another few weeks, what do you suggest instead of the weighted pull-ups?
On Sunday the 17th, Did:
Hill Run x20
21:43
I’m sorry this one isn’t more empirical for the rest of you, I’m kinda just comparing myself to last time. I’ve never done 20 before, but my split for 10 was 9:25, 30 seconds faster my 10x PR. Pumped about that, but I kinda fell off in the second half, since I was hoping to get it all done in 20 min.
The Porch:
Four rounds for time of:
100 ft Walking lunge, carrying 20-25 pound dumbbells
24 inch Box Jump, 20 reps
20-25 pound Weighted pull-ups, 10 reps
17:45
Buy-In: CFWU
Buy-Out: Attempt a previous CFE WOD, although it didn’t go well
Post Buy Out: Go to church and give thanks that tomorrow is an off day so that my tired body can get some rest!
Diane mod pack scale
21-15-9
-165#deadlift
-bridge hand stand pushups
8:25 handstand pushups are one of my goats!!
WOD felt good though
Sunny 50 deg upstate N.Y
WO
4 rds for time of
100’ walking lunges 20#
20 24"ish box jumps
10 20# pull-ups
TT 16:35
I was smoked going into rd 3. Lunges were getting sloppy so I slowed down and got form back. Then I went home and the wife helped me with my handstands. So close to getting up on the wall and maintaining it. Once up, I’ll stack up books to work on my hspu.
Running a day behind. Was at a District Track meet all day yesterday, but it was worth it. Our kids competed with great intensity and honor…and OUR GIRLS ARE DISTRICT CHAMPS!!
Really pushed myself. Could of gone a little faster though but pleased all the same. 
