Bench and stuff

First day back after calf pull.  Did full upper body to keep the calf isolated.

Bench Press 135#, 3 rps for 10 rounds on the minute

Then

10 rounds for time
1 dead hang L-pull up
10 med ball sit-ups
Time: 9:18

jp

WAAAAY behind

Rest Thursday

Friday - Sick but did...

For Time:
3 Rounds:
-3 Muscle Ups
-5 HSPU
-8 Toes2Bar
Followed by…
100m Lunge Walk
25 Burpee Box Jumps
3 Muscle Ups
Time: 23+ mins.  Being sicked really slowed me down.

Saturday & Sunday: Nothing

Monday

“Incredible Hulk” at 95#
AMRAP 20min:
5 Dead Lift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

8 full rounds and through front squats

Tuesday

3 power snatches every minute for 9 minutes 

Then

four rounds for time of

25 med ball cleans (20#)

5 dead hang L-pull ups

Time:??? 12ish I think

Wednesday

“TOTF Benchmark”
For Time:
Run 200m
20 WB (20/14)
15 Box Jumps (24/20)
1 Round of Bear Complex (95/65)
15 KB Swing (1.5/1)
20 Burpees
100 Single Unders

Time: 12ish again - The bear slowed me down

Thursday Rest

Friday

TEAM WOD (Teams of 3)
For Time:
A: 100 KB Swing (1.5/1)
B: 100 Back Squat (135/95)
C: 100 Med-ball Sit ups

Others hold a)  bottom of squat, b) 45# plate press, c) top of push-up

Team finished at 15:24 rx

Saturday: Ran kettlebell seminar 

Sunday: Travel

WOD - Front Squat and L-Pulls

Still laying off the chest so I had to modify the workout.

As Rx:

Seven rounds for time of:

185 pound Front squat, 3 reps

7 L-pull-ups

As Completed:

Seven Rounds:

95# Front Squat, 3 reps

7 GHD

Time: 11:00

WOD - Double-unders, L Pull-ups, Dumbbell squat cleans

Back home in the basement...

As Rx:
Three rounds for time of:
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

As Completed:

Three Rounds

30 Knees to Chest (no jump rope at the house)

25 Pull-up type things (They were not 'L's' nor were they good pull ups given the use of the I beam)

10 # dumbbell squat cleans, 20 reps

Time: 21:30

I thought this one was going to be doable in the basement, but everything was just off enough to make it really tough to pull off.  I started the squat cleans with 30#, but my form was crap so I stuck with the 10's to try and  make sure I didn't dork them up to bad...  TO LATE!

jp

12

WOD - Garrett - Squats, inverted ring push-ups, L Pull-ups

Garrett

As Rx:

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

As Completed:

Three rounds

75 squats

25 assisted (bands) ring (1), ground (2&3) push-ups

25 band assited L-pull-ups (actually did five each time unassisted, then rest assisted. 

Time: 30ish.

jp

WOD - Wall ball & Pull-ups

As Rx:

50 Wall ball shots, 20 pound

25 L Pull-ups

40 Wall ball shots, 20 pound

20 L Pull-ups

30 Wall ball shots, 20 pound

15 L Pull-ups

20 Wall ball shots, 20 pound

10 L Pull-ups

Competed Rx except 10 # ball and kipping pull-ups.

Time: 22:30

jp