5 rounds (Beast)

7 KB 2pood/1.5 (70lb/53lb)
25 Double-unders (3X singles)
25 Ring dips

20:35

This was a nice end to the week. Not too brutal except the ring dips had to be broken up alot. Should work cause alot of ppl have race for the cure and FGB on Saturday.


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Run 1 mile
AMRAP in 10 min of Air squats
Run 1 mile

Time minus squat reps in seconds = score (in time)

26:22 time

324 reps=

20:58





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120 strict pull ups
120 strict dips- rings

29:25

My back popped a good pop. I think the disc is back in place now.


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100 ghd sit ups
100 back ext

Untimed and broken. Sit ups were to parallel and that's it. My back is still not doing well. I need to get back to the doctor.

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100 muscle-ups all kipping

41:13

Back gettin better.


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This morning: 5 min total L-hold or knee hold. Took 9:30 total cause I would hold for 30 then rest for 30.

I'm really weak in this area so I need to practice it more.

Tonite
50-40-30-20-10

Double-unders
Tire slams with 24lb sledge

13:04

My back is still tweaked but I'm gonna try to work with it tomorrow morning then in the evening do 100 muscle-ups for time.


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"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

33:42

P. R.

Back fucked still.


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70 body wt bench press @ 185

50 dead hang walking pull-ups. (do a dead hang, hand-walk the bar, do a dead hang, hand-walk the bar, do a dead hang...)
-untimed and broken




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300 squats. Every other minute after the squats, complete 10 pull-ups and 10 push-ups until 300 squats are completed. The order is this:

Minute 1- squats
Minute 2- pull-ups and push-ups
Minute 3- continue squats
Minute 4- pulls and push again
Minute 5- back to squats
Minute 6.....

Continue until 300 are reached.

12:57

Reall brutal. I loved it even though my back is still wrecked.


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9/9/10
60 dead hang muscle-ups
52:16

Broken times cause I had to teach but this is all I can do at this point. My back is terribly destroyed. Methinks I'm gonna do alot of things that don't involve core movement. I tried to do sit ups and can't. Nor back extensions. It's a bitch.


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100 135lb Deadlifts. My back is fucked so it's rehab for a bit. Fuck this shit.

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Location:Southbrook Dr,Evansville,United States

WOD:
"Helen"
Three rounds for time of:
400m Run
21 KBS (1.5 pood/1 pood)
12 pull ups (chin to bar)

9:58

Not sure what my last time was. I'll check it later.

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100 KTE 8:33 good form on all.

DU practice


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5 rounds for time:
Bar load is 1/2 bw
6x Power snatch
6x Overhead squats
Sprint 100m

8:14 @ 95lbs

Kinda slow but snatches throw out my back and my body wt is 180. Wahh.



60 pistols, 30 ea leg this morning untimed. Shoulda gone ahead and done 100 ttl but short on time.

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Set a clock for 12 minutes:


Run 1 Mile


Then, in remaining time complete:


Max HSPU (head to floor)

6:49 run

30 HSPU

Had no one to push me but I really don't think I coulda done much better after the push-ups this morning. Still did comparatively well. Top scorer was KC at 55 so I'll shoot for that.


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100 Push ups
5:55

I think this may be a PR. Not sure though.


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60 muscle ups 18:35
-30 in 6:59
PR on the MU turn outs and all kips.


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150 Double) Unders
9 Dead Lift (185#/115#)
100 Double Unders
6 Dead Lift
50 Double Unders
3 Dead lift
***2 Burpees at the top of every minute*** (Athletes MUST IMMEDIATELY
come off bar or rope at top of minute)

16:51 My DU's suck ass. I need to practice them big time.

100 back extensions for rehab
4:26 some form got sloppy.


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Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

I used a bar for my jump and touch. 33:52

This morning:

60 muscle ups turn out/false-gripless
22:43


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