Warmup: 2k C2 rowing

4 rounds for time:
5x10kg Thrusters
20 pullups (assisted, broken in 2x10)
20 dips (broken in 2x10)
Run 200m

Time: 24:34

I could probably have gone a little faster, but the equipment is too spread out in the gym for these things to be effective.

02/04/10:

Went back and made up the WOD I missed last week:

10 minutes HSPU (bridged knees on bench, started with feet, wasn’t happening)
5 minutes squats
2 minutes pull ups (assisted at 140)
1 minute push ups (knees)

150-105-32-45
Total: 332

Spaghetti arms when I left.

BrandX Poway

Buy in; Pose Drills

“Cindy”
as rxd
22 rounds+ 5 pullups+ 8 pushups(PR)

cash out;
400m Pose run

Forgot to post my WOD yesterday:

3 rounds for time:
Run 400m—subbed 2:00 jumping rope
30 box jumps—managed to stack two boxes against the wall to get 20”
30 DB thrusters—10# DBs

16:25

calves hurt pretty bad today.

Grifff.

12 Min flat.

Kind of late on this one.

Man my feet hurt.

02/05/2010

Way behind with workouts due to travel, but

As Rx’d

10 minutes Handstand push-ups = 52 reps
5 minutes Squats = 204 reps
2 minutes Pull-ups = 46 reps
1 minute Push-ups = 36 reps

Total reps = 338 reps

02/03/2010

“Griff”

For time:
Run 800 meters (.50 mile)
Run 400 meters backwards (.25 mile)
Run 800 meters (.50 mile)
Run 400 meters backwards (.25 mile)

Total Time = 16:15

CFWU

“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Thrusters - 40 lbs

30:10

02/06/2010

Kelly” as Rx’d

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Rd1 = 4:18
Rd2 = 5:53
Rd3 = 5:09
Rd4 = 5:06
Rd5 = 4:50

Total Time = 24:16