Warm Up:
3×15 Back 2 Back plate pass
3×50′ Lateral Sled Pulls (scale weight)
3×15 Wall-ball
WOD:
100 Squats
75 Push Ups
50 Kettlebell Swings
25 Pull Ups
Rest 3 Min
25 Pull Ups
50 Kettlebell Swings
75 Push Ups
100 Squats
Holy cow. This was rough and it took forever, but I wasn't dying. Think my endurance is simply getting better. That only took a year and a half.
Time - 38:05
Only finished about a minute and 1/2 behind Ox. Feeling good about that.
50 20” Box Jumps
50 Jumping Pull Ups
50 Kettle Bell Swings
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press (45#)
50 Back Ext
50 Wall Ball (20#)
50 burpees
50 Double Unders
Warm up was way better this time. 5 of each thing.
Time back in April was 44:50
Today - 38:53
That's 6 minutes shaved on in 10 months. I don't think that's very good progress. I think I should have shaved off far more than that.
Warm-up:
3×15- PVC Pass Through
PVC Overhead Squats
Back Extension
Knees To Elbow
Strength:
5×1- Weighted Pull-Up
Met Con:
“Grace”- 30 Clean and Jerks for time (135/95)
“300″
25 pull ups
50 deadlift (95# and 135#)
50 push up
50 box jump (24”)
50 wipers
50 Kettlebell Clean and Press (25 each side with 1 pood)
25 pull ups
I did the before on March 24th, 2009. My time was 43 minutes. We did "wipers" today instead of knees to elbows".“Jackie”
Row 1000M Row Link
50 Thrusters (45#)
30 Pull Ups
Time - 14:21
Didn't want to go nuts on the row because that's what messed up my shoulder for two months. It bothered me today, but it was tolerable. No problems now. Doing the thrusters after the row is tough on the entire upper leg. Doing pull ups is just tough, whether I just rowed a 1000 meters and did 50 thrusters or not.
Right around now is Chris' 300th workout. In honor of the founding member, we are about to do 300 again.
