Walking Lunge, Squat, Back Extension

Pretty straight forward WOD.

100 feet of Walking Lunge (estimated at 50 walking lunge steps)

50 Squats

25 Back Extensions

Three Rounds for time:

Time: 14:28

Did just a tiny bit of skill work w/ the 9 lbs bar on the cleans in prep for tomorrow. 

jp

Pull-ups, Row, Handstand Push-ups

The Rx work out looked very tough.  I had to be at an off site for work, so I did a modified version from the basement.

As Rx:
Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

As completed:

Pull-ups off the I-Beam in the basement, 3

Row 50 meters

3 handstand push-ups with feet on table

Rounds: 9 + Pulls and Row

jp

Rowing

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Times: 1:47.9; 1:55.1; 1:54.1; 1:55.9

These were more tiring then they seem...

jp

McGhee - Deadlifts, Push-ups, Box Jumps

Workout was long and tough this morning… 

As Rx:

"McGhee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box

As Completed:

185# Deadlift, 5 reps

13 Push-ups

9 Box jumps, 26”

Completed 6 rounds + 5 Deadlifts, 13 Push-ups, 2 Box jumps

jp

Filthy Fifty

As Rx:

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Completed as Rx except for a 18” Box jump vice 24…  All I had.

Time: 34:07

This was a tough one.  I thought I was going to meet pukie at the end, but he stayed home.

jp

A few days catch up

I was out ill on Monday, didn't make it to the gym.

Tuesday I did my best with the Snatch Balance

35 - 45 - 50 - 55 - 60 (F) - 50 - 50

This was an odd work out.  I need to skill work better.

Wednesday was a rest day and we worked on Muscle up progressions and some double unders.  Getting a sharp pain in my right chicken wing for some unknown reason.

Thursday is filthy fifty.  Oh Joy!

jp

Back Squat and Handstand Push-ups

Today's WOD was Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

I subbed 10 Handstand Push-ups using my feet on the bar and 95#  Back Squat

Five Rounds Time: 18:58

Then had lunch at a Chinese place that serves Dim Sum.  It was the first time I had tried it and I think both The Other Half and I enjoyed the few new tastes.

jp