100 reps of 135. Untimed

Butterfly "Annie"

13:33

Butterfly sit ups wreck your abs. Period.


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Had to stop the kipping HSPU dt my leg goin numb.

31 du unbroken


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100 du

Assessment: right arm comes just past halfway and left arm makes it shy of halfway for a OAP.

50 one arm assisted pull ups. Slow on negative. Both hands on bar and emphasis of pull was alternated each arm.

21:27

Kipping HSPU practice.




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As much time in 20 min in a handstand hold.

6:31

Wow. And I'm good at HSPU.


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100 DU. Untimed

GymWOD: 08/29 GWOD - AMRAP in 10mins: 15ft Rope Climb, 10 Pistols (5 per leg). FINISH with: 100 Hollow Rocks.

Sub superman instead of hollow rocks

6 rds

Right leg won't work as good so some form degradation but still a good move

3:54 super.

Handstand practice

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100 bench @ 135
100 strict pull ups

25:37


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Amrap 10 min

30 Du
3 MU

7 rds


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Baseline-8:20

Far cry from my pr of 6:41


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50-40-30-20-10
DU
Walking lunge steps

Insert 95 lb DL after ea rd

10-8-6-4-2

12:08


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100 reps bench 135

The Bear Complex

Attempt five complexes. Rest as needed between complexes. One complex is seven rounds of:

1 power clean
1 front squat
1 push press
1 back squat
1 push press
Pick your start weight and try to go up each attempt. Don't get greedy with that start weight! The Bear Complex is a definite kick in the balls. The bar should only tap the floor before starting the power cleans in between rounds. If you let go of the bar at any point during the seven rounds, it is a failed attempt. You can combine movements. You can do a squat clean into a thruster into a back squat and into a rack thruster. You can deadlift off the floor (after you tap and go) and do a hang power clean. The combinations are endless. You can rest while holding the bar at any part of the body. You have five attempts.

95 lb was more than enough for my back

Pull up ladder

10 strict
10 1pood
10 1.5 pood
10 1 pood
10 strict

Untimed and all broken.

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4 rds

Run 400m
50 air squats

14:18

I'm very out of shape. Trying to learn pose running as a method since I can't impact my spine.


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135 bench 100 reps untimed

100 du. 20 unbroken. Foot is still numb but I really felt good abt them after some critique from Jared

AMRAP 20 min dead hang bar MU.

21 reps

As soon as I can Kip again I'll switch up to using my R arm to get over the bar. For now my left has to do it.



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Pull up ladder

Max strict pull ups
Match with 1 pood weighted pulls
Match with 1.5 pood weighted pulls
Match with 1 pood weighted pulls
Match with strict pulls

10 strict.

5 min handstand hold.

Slight pain in my back. Huge class today. I need to make more time for skill work.




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Well here I am almost 4 weeks after major back surgery.

"Time Trials"

Complete each of the following tasks within one hour in any order of your choosing:

Row 500m for time 1:54
Run 400m for time 1:54
100 pull-ups for time 18:32 & strict.
100 push-ups for time 5:57
100 Abmat sit-ups for time-Not performed.

I'm very out of shape. I almost vomited during my sprint. Every athlete except one beat all my times in running and rowing.

I see the surgeon today.



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