20 lunges
30 AS
40 DU

AMRAP 20 min

2 No thank you's
4 HSPU
8 ring dips

20 min handstand hold

9 rds plus 1 HSPU

No time for handstand holds

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10.
Run 400-200-100

Max 3 attempts walking pull ups

8,4,4

5 RFT

20 lunges
30 AS
40 DU

11:53

PR for this 2nd time around by 1:59. My hands are toast from Barbara so walking pulls only gained 2 but it's something to beat. Warm up was a GymWOD.


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9. *
Row 500 x 3

1:47 1:46 1:49

"Barbara" -strict and BSU

41:53

10-20 min back ext hold

10 min 6:17

*I woke up early to do this one and recommend it since it took so long.


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8.
3 rds
30 DU
30 AS

AMRAP 15"

1 MU
1 K2E
1 T2B

35

10 min handstand hold

3:25

Sucked.


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1 lunge the first min, 2 lunges..

7 min

10-20 min max plank

7:05

5 RFT

1 min max burpees
1 min max KTE

110 but I lost count and changed the order accidentally


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6a. As many DHMU in 30 min

56

30 in 16:08, 50 in 27:14

Pain.


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Row 2k

7:47

4 RFT
Run 400
50 AS

13:43

10-20 min squat hold

6:21

Air squats all unbroken.


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Run 800
100 BSU-meas these max unbroken

50 OAC/OAP practice
50 bench 225(185)

10-20 min L-hold


Run 3:48 pose and I'm more comfortable with it.

BSU 58 unbroken and 5:08

WOD 21:28

No time for L's


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4.
100 back ext
100 du

3 RFT

50 du
20 pistols

10-20 min GHD hold

9:11 for the WOD and pistols on my right side were scaled.

3:17 for GHD hold but I missed one minute like a retard.

Still in rehab. Still weak.


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Row 500
10 BSU
Row 400
20 BSU
Row 300
30 BSU
Row 200
40 BSU
Row 100
50 BSU

Max DHMU x 3

1 frenchie the first min, 2 frenchies the 2nd min, 3...

10-20 min GHD hold

Untimed warm up

3-4-3 on DHMU. Weak.

4 frenchies but I had a visitor so I think I could have gotten six.

GHD hold? Fuck. Ran out of time. Story of my life. Used to be no one else was up so driving was a breeze. Then ppl used to not bother me. Assholes.

I'll try to get in this afternoon.


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100 du
Free HSPU 20 attempts

-AMRAP 20 min-

5 skin the cat
10 HSPU w Kip if poss
15 lunges

57 unbroken du's. PR

4 rds plus 2 skins

Good practice.


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1.
Run 400m x 4
Max strict pull ups x 3

-4 RFT-

30 ring dips
15 T2B

10-20 min L-hold

1:44, 1:43, 1:55, 1:47

Last run not pose method

Didn't do pulls due to neck pain

22:56 all dips were strict

10 min L hold

1:56



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Complete five rounds for time of:

15 push press (M:95#/W:65#)
15 L pull-ups

15:14

Slow but Rxd. I'm fairly happy I got to do weight training.


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7.
4 lunges the first min, 8 lunges..
20 min max plank

5 RFR's

1 min max burpees
1 min max KTE

7 min for lunge. Weak.

12:44 for plank hold.

47 burpees and 54 KTE but I think I'll just sum all of it so 101 total. Pathetic.

This WOD was good to knock out the soreness from "Meadow". While doin burpees I still had pain shooting down to my foot. I hope this leaves me soon. I picked up on KTE. My back pops like it has arthritis but maybe it's just in need of time to adjust to not having half a disc.

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10.
Run 400-200-100

Max 3 attempts walking pull ups

5 RFT

20 lunges
30 AS
40 DU

Walking pulls: 6,4,5 my hands just werent there after yesterday

WOD: 13:52 may have miscounted squats in the last round so I did 10 xtra

10 min max time L hold

Wow this was shitty painful.

1:55 or 115 seconds

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"Meadows"

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

Subbed floor HSPU

32:00

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One t2b the first min, 2 t2b the second min...continue as long as you're able

11 min



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Complete 5 rounds for time of:

5 ground to overhead (M:135#/W:95#
10 American kettlebell swings (M:53#/W:35#)

8:14 women's wt. Took it slow and easy

1 mile run
8:29
All pose

Still no MU dead hang w/out false grip on the rings


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