7 RFT: 3 Sront Squats 185# & 7 L Pull-ups

3-30

210.8#

7 RFT:
3 Front Squats 185#
7 L Pull-ups

5:01

Rom was good on FS, but I didn’t use the agility pad for reference due to the L pull-ups. L Pull-ups were done in same rack sideways one bar in each hand. Normal set up my feet would hit the FS bar… or I could have turned around, but I couldn’t see in the mirror and felt like I wasn’t keeping a good “L”.

5K

3-29

27:01 PR!!!

2-22 = 27:58
12-11 = 29:59 treadmill
11-9 = 29:39
10-9 = 34:52
9-4 = 34:42
7-20 = 34:59 treadmill
6-15 = 36:06
5-25 = 40:54
4-9 = 36:46 (treadmill plug came out)

5 RFT: 40 DUers, 30 Box Jumps, 20 KB Swings

3-29

211.8#

Five rounds for time of:
40 Double-unders… 40 Tuck Jumps
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

29:29

I dont know if it was the first early WOD back from spring break or the actual WOD, but I did not get my motor going this morning. All KB swings were unbroken, box jumps were slow and steady. My DUers are usually 1 maybe 2 at a time… for the first set then usually all misses. If it was 3 RFT or 20 reps I would have muddled through it, but 5x40 would have taken me an hour

Thrusters 7x3

3-27

213.0#

Thruster


3-3-3-3-3-3-3
135
155
175
195
210
225
235 F

230x1… 10-7 @ 230
245x1… 7-15 @ 245
225x1… 6-2 @ 250

I do not have a great transition on thrusters not being able to rack the bar on my shoulders/chest… I am just holding it right at my chin. Flexibility is getting better so hopefully this will improve as well. I can get the bar on my shoulders, but I have to go with a really wide grip and do not feel very strong on the top end in that position.

Overall I was pleased with the 225x3… I was thinking I would be in the 200-205 range going in but tried to keep pace with my workout partner and suprised myself… didn’t even get the 235 1x or I would have went back and tried 230.

30 Muscle-ups

3-26

211.4#

30 Muscle-ups for time

5:1 Pull-ups and Dips

13:32 PR

10-5… 12:05 (4:1)
7-17… 19:06 (5:1)
4:13… 17:40 (20 sets of 6)

Snatch 7x1

3-25

212.6#

Snatch (Power Snatch for me) 7x1

135
145
155
165
175
185 F (press at top)
185
190 F

10-9-8-7-6-5-4-3-2-1 C2B pull-ups, Box Jumps (31") & GHD

3-24

215.4# (at 4pm)

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

13:02 (with a 31” box)

First time on the 31 incher, could have pushed it a bit harder and went faster the first few sets but was very uncomfortable getting started… more so coming off the box than getting on it

Branson Hills

3-23

?#...full rack of ribs and dinner salad last night..

Out of town on ‘mini vacation’ in Branson for spring break and will do today’s WOD tomorrow
Tried out new Asics on 2 Branson hills, about 1000-1200M apart and did 5 burpees at the top of each hill… Ran 10 hills total

3 Rds: 275# DL & DUers

3-22

212.4#

3 rds:
275# DL
50 DUers

15:46

DL all unbroken (:20 1st set) my DUers just plain suck. Almost switched to tuck jumps after 1st set but finished with DUers counting a lot of misses on sets 2 and 3.

Row and DB Snatch

3-21
214.4#... crab leg buffet last night

For time:
Row 1K… 100 reps 45# KB SDLHP
40 pound Dumbbell snatch, 50 reps
Row 750m… 75 reps 45# KB SDLHP
40 pound Dumbbell snatch, 35 reps
Row 500m… 50 reps 45# KB SDLHP
40 pound Dumbbell snatch, 20 reps

15:40

1st rd of 100 and 50 was unbroken…. followed TP’s advice on the snatch and did 5 each arm alternating. I tried to catch with my knees bent but snatch was more of a power snatch than a squat snatch

Death by Pull-ups & HSPU

3-19

210.8#

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

18 PU + 9 HSPU = 27

Pull-ups = 18 Rds + 14 (PR) = 185 Reps
HSPU = 9 Rds + 9 = 54 Reps

239 Total Reps

PRIOR DEATH BY PULL-UPS
11-5 17 rds + 10 reps
8-13 did 15 rds + 8 reps

"Murph"

3-17

214.0#

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

39:12 PR... 43:25 on 12-29 (sub for 2nd 5K Row)... 52:27 on 3-17-09

1st Mile = 8:45
Pull-ups, Push-ups and Squats were 5-10-15 (Cindy Style) X 20 = 28:35
Lost some time in transition in and outside(sweatshirt, gloves, hat…), especially on 2nd mile. Thought the 20 sets would be a bit faster, legs are kinda sore from 3x5 front squats yesterday.. had to stop at 8-9 each time then finish

20 Minutes of: Back EXT x 15, K2E x 15, 95# OHS x 15

3-15

214.6#

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

7 rds even

OH squats were better than the last time, but still not as low as they should be. Babysitter is sick…home with the kids today, I got the call at 6:30am and was thinking about sub plans instead of fighting through the WOD.

Weighted Pull-ups & Max Rep Pull-ups

3-14

212.8#

Weighted Pull-ups 7x1

25-40-65-80-95-105 PR (87.5 on 10-19 @ 230#)110 with over under grip

Max rep = 43 PR (36)

20 Minutes of: 400's & Wallballs

3-13

212.0#

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

As Rx’d

4 rds + 260M (3 1/2 laps)

Finished 5th rd after time... ran in gym, 5 laps = 400

3 Rds: 30 DUers, 25 L-Pull-ups, 20 DB Squat Cleans 50#

3-11

212.4#

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

24:59

DUers: Did 30 1st rd, counted some misses with good height, rd 2 and 3 did 10 then switched to tuck jumps to keep HR up… need to practice
L-Pull-ups: Did on rings not great ROM and not at a perfect L
DB Sq Cleans: These were even uglier that BB Sq Cleans… didnt know that was possible. Only one set of 50# DB’s so I had to use 45# for the 1st 5 of 1st set only then w/o partner was far enough ahead they were free. I tried to catch DB on shoulder in a full squat but came forward on my toes and knees went out

10 Rds: 135# DL & Push-ups x 15

3-10

213.8#

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

10:07

All sets unbroken
Hit the halfway point at 4:10

5 Rds: Rope Climb, HSPU, Pistols

3-9

213.2#

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

Did regular (leg assisted) rope climb
Used parallettes for HSPU
Used 45# DB held to chest for pistols

~11:50

watch did not start… stagger start after w/o partner finished rope climb and was 12:15 on his clock

'Helen"

3-7

214.6#

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

10:01 PR

12:03 on 9-30… 16:15 on 4-20… and 14:29 on 3-1

5-10-15-10-5 Muscle-ups & 15-30-45-30-15 135# Back Squat

3-6
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

14:05

MU progressions off my knees rings at wrist height
BS were all unbroken

21-15-9 225# DL & 135# OH Squats

3-5

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

8:19

DL were all unbroken
OH Squats were half ROM at best 5-7 at a time, did get 9 on the last set but form was not great. I have been stretching everyday, but it has not seemed to help my OH Squat. I still cant keep my elbows locked and the bar over my foot/midline to get in “the groove”. I end up holding/balancing the weight and not getting in the hole and my shoulders feel like they are going to be ripped out of socket… more strectching and OH practice in my near future

Shoulder Press 7x3

Shoulder Press 3-3-3-3-3-3-3

135
155
165
175
185
185.. did 2x on accident
195
200

Run 8 400's

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

25:04

Ran outside on Laird... probably 100-105 seconds of rest

"War Frank"

“War Frank”

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

29:35

Did MU progressions off of my knees
Went ahead and used a ‘make shift’ GHD out of a bench on two sets of 45# + 25# bumbers on each end and an agility pad on top. I got decent extension, but still too close to the ground… guess I will try to add a 45 to each side next time and see how stable it is.