WOD - Helen

"Helen"

As Rx:

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

As completed

Run 400 meters

35 pound dumbbell swing X 21 swings

12 Pull-ups

Time: 10:50

jp

8!

WOD - Muscle-ups Back Squat

The main site continues to push some harsh but great workouts...

As Rx:
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

As completed at home:

For time:
5 Burbees
45 pound Back squat, 15 reps
10 Burbees
45  pound Back squat, 30 reps
15 Burbees
45  pound Back squat, 45 reps
10 Burbees
45  pound Back squat, 30 reps
5 Burbees
45  pound Back squat, 15 reps

Time: 17:35

Crap!

jp 

WOD - Deadlift, Overhead squat

As Rx:
For Time
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

As completed:

21-15-9

Deadlift at # 175

Overhead squat with 35 # plate

time: lots!

plus 11 burpees to play catch up from friday...

jp

WOD - Shoulder Press

As Rx-
Shoulder Press
3-3-3-3-3-3-3

As completed in hotel gym:
Dumbbell shoulder press
30-35-40-40-40 (f) - 40 - 45

JP
4

WOD - Run 400m Rest 90 sec

Pretty straight forward.

As Rx:
8 rounds of:
Run 400 meters
Rest 90 seconds

Completed as Rx, but I walked on the treadmill during the rest cycle.

Time: 26:22

jp

WOD - War Frank

As Rx:
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

As completed in hotel 'gym'

Three rounds for time of

25 Burbees

100 Squats

35 Sit-ups on the ball.

Time: 29:42

Plus it got my Burbees (all two of them) out of the way!

jp

Two!

ONE!

Today was rest day so I used the elliptical for about 25 mins on a real easy pace as I read a book, but it also was the first day of 100 burpee challenge.  I did my one this evening and will do two during tomorrows workout.  Only 99 more days to go!

jp