CFWU sans pull ups, dips, and squats

modified Helen since I couldn’t get into the weight room today

3 MU subs (4+4)
15 OH Dumbbell squats
6 MU Subs
15 OHDBS
9 MU Subs
15 OHDBS
9 MU Subs
15 OHDBS
3 MU Subs
15 OHDBS

~40 minutes…forgot my watch and that was the length of my playlist

Pack:
3 rounds for time
Run 400 m
21 kettlebell swings, 1 pood
12 pull ups

13:26

8x3 low bar back squats w/ chains and kb drapped on bar. Total load of 70% of max. 185
10 min rest
15 unbroken thrusters 95#
500m row
15 unbroken thrusters
500m row
15 unbroken thrusters
TT: 8:22

bike to gym
0.5 mi jog, 2 x 10 CFWU (90# assist, 20# OHS)

WOD: For time
3 Jumping Muscle-ups, 45 pound Back squat, 15 reps
6 Jumping Muscle-ups, 45 pound Back squat, 25 reps
9 Jumping Muscle-ups, 45 pound Back squat, 35 reps
9 Jumping Muscle-ups, 45 pound Back squat, 25 reps
3 Jumping Muscle-ups, 45 pound Back squat, 15 reps

13:26
MUs on 7 aerobic blocks

Double under practice

Stretch
OCFWU

6 beginner pullups/dips
Mop handle Back squat, 15 reps
12 beginner pullups/dips
Mop handle Back squat, 25 reps
18 beginner pullups/dips
Mop handle Back squat, 35 reps
12 beginner pullups/dips
Mop handle Back squat, 25 reps
6 beginner pullups/dips
Mop handle pound Back squat, 15 reps

21 minutes

Stretch

Needed two rest days after my birthday on Friday!

Make-up, 100307.  “Helen”.

Three rounds for time:
Run 400 meters
21 dumbbell/kettlebell swings, 35-45# - 45# DUMBBELL.
12 Pull-ups - ALL PULL-UPS STRICT, ALTERNATED GRIP EACH TIME OFF BAR.

TIME = 15:14.  090930 = 15:07.

Had to rest yesterday so I picked up on Helen today.

2x CFWU - pullups

3 rounds of
400 meter run
15 25# dumbbell swings
9 pullups

Time 15:00:99

Cooldown - walked on treadmill for 5 minutes

Back in the gym after being sick for a bit.

CFWU, then tried deadlifts and OHS, but I’m not quite there with the OHS.

made it through 1.5 rounds (12 deadlifts 135#, 12 OHS 65#, 9 deadlifts) then failed on second set of OHS.

Failed the WOD, but getting more comfortabel with the lift

Active rest today

I had a great SUP surf today with perfect off shore winds and two feet of surf.  Towards the end of my session I got caught up in the lip and smashed.  I think my right leg got bashed up by either the fin or rail of my board.  When I surfaced the pain was that intense I was too scared to look beacuse I thought my leg was broken.  In the end it was just a nasty hit and I was able to limp my way back to the beach.  Since then my lower leg and ankle have swelled and bruised nicely but the good news is there is very little pain and still a good range of motion…so I think nothings broke.

Cheers Buff