21-15-9

DL 225
HSPU
Pull ups
Burpees

24:55

205 after 225 felt bad

Ring pull ups

Took my time on the DL. Glad I did 205

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21 Thrusters, 135/95
800m Run
15 Thrusters, 135/95
400m Run
9 Thrusters, 135/95
200m Run

Run distances were a bit longer. I hate thrusters.

17:45 Rxd



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Oh yeah- 10! Pyramid of DL at 135 cause I fucked up my back bad this weekend. So I'm back to what got me into the game last time. Every day I work up to 10 and then add in an extra descent 9-8-etc.


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5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls

25:15

Subbed 20lb DB thrusters for wall balls and kb was 1.67 pood

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7! Thruster starting at 135 and increasing by 10lbs each time


1. Metcon
ARMAP 10:
6 HSPU
9 Box Jumps, 30/24
12 Calories of Rowing

2. Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.

5 rds plus 3 HSPU subbed sdhp for rows 12 of Bessie each rd

6 MU then failed on minute 7 and as Rxd. I could have gotten more but I ripped the blister off my left hand from earlier in the week.



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Max strict MU's in 15 min

34

Max DUs in 15 min

454

All skill work today


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7!

135-140-145-150-165-170-185

Push press
Back squat

I decided at first to increase by 5 lbs then changed it for a challenge. HPC first to start each part of the pyramid

1. Metcon
5 RFT:
5 Muscle ups
10 Shoulder to Overhead, 165/115

16:20
3 RFT only. Yeah I'm way out of shape. Shoulda scaled cause I kept having to drop the bar and then HPC it from the ground again.


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My son, Ty, said "daddy". Exactly 4 days from one year ago today. Best birthday gift ever. Forget that the Houston radar manager didn't have time to see me. Ty said "daddy" and his mommy and I snuggled Ty 4 days after our wedding that we committed our lives together. Most men would be content. But I could die not content but happy anyway.

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1. Metcon
"OPEN 11.1"
AMRAP 10:
30 Double unders
15 Power Snatches, 75/55

2. Skills
3 rounds of:
Max Double unders in 2 minutes
1 minute rest between rounds.

3 rds plus 30 DUs


70-79-100 for DUs


I don't feel bad about either. One month ago I couldn't do this. Hell one year ago I was leery.

Time for a beer


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April O'Neil
30 Thursters (115, 80#)
30 Pull-ups
30 Power Cleans (115, 80#)
30 Burpees
30 Jerks (115, 80#)
30 Box Jumps (24, 20")

Post times to comments.

28:35 Rxd

I'm not in shape like when I was 32. Not yet.

Fuck thrusters.


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21-15-9

TTR
Box jump 24"
DL 185

For quality not for time

Strict ttr
DL was no dropping but I forgot 5 times and dropped it. I was gonna use 225 but thought better of it.


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Nasty Girls
3 rounds of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135, 95#)

Post times to comments.


11:56
MU were all kipped

7! DL at 135 and box jumps on my new box. Gonna take some time getting used to box jumps again. My back doesn't like it.


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7 x 400m run

1:25 fastest. Toes gave in which slowed me. Gotta remember to breathe 2 to 1 more

7! Back squat @ 135

All rds done without dropping the bar to rd 7 then I lost it

4 min amrap DUs

150

Again toes burnt from run

10 min emom 5 strict pulls

Unbroken until rd 6

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Metalhead
10-8-6-4-2 Squat Snatches (115, 80#)
50 Double Unders after each set of snatches

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I subbed 95# and took my time on the squat snatches. DUs are still the same as pre-surgery

15:49


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This morning:

The Good Life
3 rounds of:
500m Row
12 Burpees
21 Box Jumps (24, 20")

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12:48

Subbed 400m run and broad jumps

Tonite:

5-5-5-1 DL

135-155-185-205

Ego checked. Didn't go higher for that reason but I could have.

AMRAP 15

3 Burpees
6 thrusters 95lb
9 toes thru rings

8 rds and it felt good


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