100 du's 2:22

8.
3 rds
30 DU
30 AS

AMRAP 15"

1 MU
1 K2E
1 T2B

26 total

Deleted. This was more rehab and not needed anymore.


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2007 CrossFit Games "Hopper" Workout
Complete the following for time:
• Row 1000m
Then do five rounds of:
• 25 pull-ups
• 7 push jerks (M:135#/W:95#)

27:52 strict pull-ups. My right foot went almost completely numb last night. During the row I kept up with Jared and finished abt 1 sec after he did so maybe he was goin easy on me.

That really sucked.

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Complete four rounds for time of:
• 10 back squats (M:185#/W:115#)
• 10 American kettlebell swings (M:53#/W:35#)
• 10 burpees

9:45 and used a 135lb bar which was plenty for me. Still rehab but fun to do the WOD regardless.


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Amrap DHMU 30 min

66



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"Sally" aka "Nancy's evil cousin"
Complete five rounds for time of:
• 400m run
• 15 hang power snatch (M:95#/W:65#)

21:02

My back is stiff as a board. Pathetic time.


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* 50 box jumps, 24" box
* 50 jumping pull-ups
* 50 kettlebell swings, 1 pood
* 50 walking lunge steps
* 50 knees to elbows
* 50 push presses, 45 pounds
* 50 back extensions
* 50 wall ball shots, 20 pound ball
* 50 burpees
* 50 double-unders

30:15

Pathetic. I thought I was doin 100 du so I paced myself. Next time.

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"Schoolboy"

Complete as many rounds as possible in 20 minutes of:

5 deadlifts @ bodyweight
1 rope climb

17 rds @ 185


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Row 2k

7:37

4 RFT
Run 400
50 AS

13:43 previous
14:31

Early morning and squats were broken


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50 OAC/OAP practice
50 bench 225

21:28 prev
22:54 but I was much better at assisted chins. Had a low grip mostly for the right side. Left is weaker as usual.

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50 du
20 pistols

7:27 pistols scaled on right but much improved

PR


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Complete as much of the ladder as possible in 7 minutes. The ladder is:

3 thrusters (M:100#/W:65#)
3 chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups
etc.....

12 plus 10 thrusters


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Complete seven rounds for time of:

10 sumo deadlift high pulls (M:95#/W:65#)
10 ring dips

11:49


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10 Cleans 95/65
20 thrusters 95/65
30 t2b
40 burpees
50 wall balls 20/14
60 cal row
70 push ups
80 squats
90 pull ups
100 du

41:08 Rx. I can taste my breakfast. Head throbbing.


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Complete as many rounds as possible in 10 minutes of:
• 3 front squats at 75% of the last 3 rep max completed above
• 5 handstand push-ups
• 7 ring dips

4 rds plus 2 HSPU. Dips were muscle upped to execute

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



Max DHMU x 3

3-4-3

1 frenchie on the minute for a max of 30 min

16 min then I gassed.

10-20 min GHD hold

3:17 10 min

No warm up or DHMU
No GHD hold since I did today's WOD.

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"Grace"

4:40

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100 du

57 unbroken PR

Free HSPU 20 attempts

-AMRAP 20 min-

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

5 rds plus 2 skins

10 min L hold

I only did DU for warm up for lack of time and they were pathetic.

PR on the WOD

No time for L's. It'll get easier when my wife lives with me and I have the house ready for Ty :) then I can practice more often.


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1.
Run 400m x 4

1:44 1:43 1:51 1:47

Max strict pull ups x 3

10-7-8

-5 RFT-

30 ring dips
15 T2B

22:56 strict dips previous
23:52 5 rds kipping dips

Somehow I managed to do this faster strictly. Perhaps I need to practice kipping dips then.

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100 BSU-5:27 and broke @ 56
100 BE- 4:17 break @ 37

3 RFT

5 strict bar MU
20 pistols

12:39

20 min L-hold

I'll get to this in the evening. Short on time.



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