Puppies:
6 minutes Handstand push-ups 100
3 minutes Squats 83
2 minutes Pull-ups 11(a few real, mostly beginner)
1 minute Push-ups 17

211

Buy in - CSWU 3X10, dips, kettlebell swings, ghd sit ups, back extensions
30 burpees for day 30

10 minutes Handstand push-ups (61, calves on bar on squat rack)
5 minutes Squats (147)
2 minutes Pull-ups (25)
1 minute Push-ups (51)

Total 289

Cash out playing with the adaptive PE class in the weight room…that’s fun!

10 minutes Handstand push-ups   63
5 minutes Squats               152
2 minutes Pull-ups               46
1 minute Push-ups               52

Total: 313

10 minutes HSPU   44
5 minutes Squats   167
2 minutes Pullups   42
1 minute Pushups   62
 
315 Total

Warm-up: 3 rounds of 30s sampsons (lower-body only) and 15x situps + 1 round of bird dogs (stopped these after the first round to avoid complications to the shoulder)

WOD: I subbed a 35# dumbbell shoulder press w/ my uninjured arm for hand-stand push-up progressions, subbed ring rows (both arms b/c nothing one-armed works for me) for pull-ups, and subbed one-arm wall push-ups (from as far away from the wall as I could manage) for normal push-ups. The WOD was to do as many reps as possible using 10 mins for HSPU/SP, 5 mins for squats, 2 mins for pull-ups/ring rows, and 1 min for push-ups.

I did 64 shoulder presses, 122 squats, 29 ring rows, and 19 push-ups. For a total of 234 reps.

Skills: 3 rounds of GHD sit-ups (or as close as I can get with my bench setup…est 15 degrees past horizontal). 10-15-10 reps.

For some reason, my dog Maverick decided to follow me to the basement to be my cheering section for the WOD + Skills today. Kept things entertaining.

Buy in:  2x 1:30 jump rope (16 DU)  finally starting to feel the DUs
            1:00 plank hold

WOD:  10 minutes HSPU (feet on 20” box)
        5 minutes squats
        2 minutes pull ups
        1 minute   push ups

70 ; 152 ; 30 ; 26

Total = 278

Cash Out:  25 situps
            15 back extenstions
            a few more DU just to feel good about it

Friday 100129

10 minutes Handstand push-ups- 22 reps (most of them were kipping but all full depth for the first time)
5 minutes Squats- 181 reps
2 minutes Pull-ups- 42 reps
1 minute Push-ups- 45 reps

Total: 290 reps

HSPU, Squats, Pull-ups, Push-ups

WU
1000m Row
DROMS

Deadlifts
3x 135,185, 205, 225, 245

Then
HSPU 76 (feet over barbell)
Squats 87
Pullups 27
Pushups 26
216

End
30 KB Swings 1.5pd
20 Ring Dips
10 K2E
Stretch

Not a great effort.  I am doing an intermittent fast today (first time) have not eaten since last night.  Feel really good for normal life stuff, but a bit sluggish in the WOD-looking at other scores you really need to bust out a lot of squats for a good number.  Will have a late lunch and plan the next IF - maybe on a rest day.

(42)  6 minutes Handstand push-ups (bridged on toes)
(50)  3 minutes Squats
(8)  2 minutes Pull-ups
(33)  1 minute Push-ups

133 total

buy in

20 squats
30 situps

HSPU, Squats, Pull-ups, Push-ups Puppies

6 mins HSPU’s kness on bench 65
3 mins squats   72
2 mins Pullups 21
1 min push ups 24

Buy Out

5 mile bike ride

10 min HSPU Progression   75 (feet at 42” high)
5 min Squats                     115
2 min Beginner Pull-ups     49 (bar at 42” high)
1 min Push-ups                   23

Total 262

3 rounds of 15 GHD Sit-ups

Cash in: CFWU (less pullups and back extensions-no GHD in gym anymore)

Puppies:
6 minutes Handstand push-ups (progressions - feet on bench)
3 minutes Squats
2 minutes Pull-ups (progressions - bar ~3” high, start from a seated position)
1 minute Push-ups

85
117
37
25
Total: 264

Cash out: stretching and headstand core work

500 meter row
21 thrusters @ 45lb
21 pushups

500 meter row
15 thrusters @ 45lb
15 pushups

500 meter row
9 thrusters @ 45lb
9 pushups

500 meter row

Warm-up:  Dead tired today…warm-up consisted of getting out of bed and getting to the gym at 6am (instead of my usual 5am) in 9 degrees

WOD:  15:51

Cash out:  Stationary bike for 16 minutes, sit-ups 2x25

10 minutes Handstand push-ups = 41
5 minutes Squats = 135
2 minutes Pull-ups = 37
1 minute Push-ups = 30

243 total rx

Strength Training

power snatch

5 reps 65 lbs
3 reps 75 lbs
20 reps 80 lbs

10min HSPU
5min Squats
2min Pull-ups
1min push-ups

122 HSPU (knees on bench)
176 squats
23 pull-ups (assisted, hubbie held my legs)
44 push-ups
Total reps:365

F/31/5’6”/130lbs