For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Sit ups were not GHD, but as close as I could get em d/t the globo-gym.

15:32

Previous time was 17:56. Unreal that I got that after all the shit I've been thru. Granted, the sit-ups were easier. I'll hafta compare it the next time I try it.

50 double-unders every other one, then I practiced 50+ more as strict double-unders. Had to do them in spurts of 4-7, but good progress nonetheless.

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Had to modify this one on Friday cause of the gym, but here it is:

5 rounds:
Ring Dips-Pull-ups-FrontSquat(120lb)

10-10-10
9-9-9
6-8-6
5-5-5
5-5-5

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Skill practice: 250 Double-unders.

Did it every other one, but did it good. Exhausting.

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Deadlift 1-1-1-1-1-1-1 reps

Changed this to 5-5-5-5-5-5-5 reps for back protection.

CFWU x 2

120-210-210-210-210-210-210

Kept it there to evaluate the back. Good workout though.

Still doin the 100 push-ems in the morning. Diet is strict and things are lookin and feelin good.

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21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
pull-ups

CFWU x 2 less Pu's and dips

29:15

Original RX was L-pull ups, which I couldn't do at this gym. Good one. I managed to complete all pu's uninterrupted for each round. That's right, no breaks. HSPU's are a diff story.

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Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Sit-ups were not on a GHD, but on a decline. I finished though, and I couldn't do 5 in a row when I came here.

CFWU x 2 less su's and be's

12:56

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-MU practice afterward, but I gotta look online for some support with that.

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

50 double-unders for a warm-up.

31:46

Destructive.

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I was supposed to do front squat, but I am still leery about the back. So I practiced Muscle-ups for about 40 min. CFWU. Gonna hafta figure out how to get these done before I leave.

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"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Subbed 500-400-300-200-100 rowing for sit-ups cause my back can't handle the pain yet.

Warm-up was push-ups and jump rope. My warm-up convinced me to do the Doubles. At first, I thought I couldn't do it. But then I tried doing a double under after every other jump. Success! Never gotten this far, but they handed my ass to me. Really cool.

27 min approx. Gotta find the stopwatch.

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"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

CFWU x 2 less dips

13:30 approx cause I forgot my stopwatch. Sucked.

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"Cindy"

AMRAP in 20 min:

5 Pull-ups
10 Push-ups
15 Squats

250 single-unders for warm-up

12 rounds

Laid me on my ass. I started out real well, but burned out quick after round 8. Sucked, but it's still rehab for my back injury. I'm not sure at this time if I'll ever be up to where I was. This back problem has been around for over a month, and resting doesn't seem to make it any better. Physical activity at least seems to help, but the pain of doing it can be nauseating. Perhaps this is because I took so much time off. I do notice a distinctive difference in my mobility when I do train versus not training. And I am doing physical therapy still in the mornings before work. I've also ground out 100 push-ups every morning except this morning since I did do Cindy. We'll see how things are after the weekend.

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Push Jerk 3-3-3-3-3 reps

CFWU x 2

Went easy on this one but still got off some weight:

80-120-170-170-170

Muscle-up practice on rings after that. Back is really givin me fits.

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Three rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
Pull-ups, 20 reps

Warm-up:

3 rds

Negative Pull-ups 5
Push-ups 10
OHS 15
Sit-ups 15
Sprint 100m

This sucked. Of course, nothing is done as Rx'd cause of my fucking back

29:00

Just popped a pill and rubbed on the muscle rub. We'll see how the rest of the week goes.

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In OK. It's rehab for the back.

Day 1: 100 push-ups and 10 rounds sideways walking. WOD to follow the workday.

Sittin around waiting for my back to heal doesn't work. Time for some PT.

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Two WODs:

Tue:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

13 rounds. Easy on the back.

Today:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

6 still workin thru the back shit.

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"Karen"

For time:
150 Wallball shots, 20 pound ball

15:41

Tweaked my back popped some pills but at least I finished.

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Push Press 1-1-1-1-1-1-1 reps

CFWU x 2 less dips

135-155-185-195-205-215-225

100 Push-ups

Very encouraging since my back has been giving me fits.

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Forgot to post the WOD yesterday:

120 Pull-ups
120 Dips

Pull-ups dead hang only. I need the strength and my kips are hard on the back. CFWU x 2 lite. Still can't do sit-ups d/t the back. I'll rest again today and try again tomorrow.

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Threw out my back. OTS. Sux.

Busy as hell and gettin over a nasty stomach bug. Started back with this:

"Lynne"

5 rounds of:

Body wt bench press
Pull-ups

BP: 10-6-6-7-6
PU: 11-10-10-10-9

CFWU x 2 lite.

Still easin into it at this point, so I didn't wanna push it too hard.

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