August 29, 2012
1) 3 rounds not for time:
3 muscle ups
max L sit
10 tall box jumps
(step down from box)
2) Every two minutes, for 10 minutes, complete 3 deadlifts. Load can be increased each round. 5 rounds total.
3) Complete as many rounds as possible in 6 minutes of
15 kettle bell swings (32/24 kg)
10 toes to bar
rest exactly 5 minute then
4) Complete as many rounds as possible in 6 minutes of
20 x overhead walking lunge steps with 45/35lb plate
10 burpees
Another fun morning.
Used 315, 325, 325, 325, 345 on deadlifts–all sets took 8 seconds.
completed 116 reps on kb/ttb wod–(4 rounds + 15 kb + 1 ttb)
completed 98 reps on lunge/burpee wod—(3 rounds + 8 lunges)
Killer -shin buster day. Gotta love it!
Hit 3 unbroken MU. In first round then doubled and a single.
40 sec Lsits
29 inch box jumps minus 5 after a big miss
195, 200, 225, 225, 225, on dead lifts.
3 rounds plus 15 kb plus 7 TTB
3 rounds plus 20 lunges
Great day!
Great to be back! Fun morning!
275, 285, 295, 305, 315 on deadlifts. Wish I would have started with 295 and ended with 335.
completed 121 reps on kb/ttb wod-(4 rounds + 15kb + 6 ttb)
completed 114 reps on lunge/burpee wod-(3 rounds + 20 lunges + 4 burpees)
345 to 355 on deads, all touch and go.
106 reps on KB’s and 96 on the death lunges. Great WODs today!
ttb and kb swings never felt better. Great to be back!!!
205 on deadlift, all touch and go( I should have done more)
4+ 15 on first wod
3+8 on 2nd wod
315,325,335,335,335 on deads.
100 reps on kb WOD
90 reps on burpee WOD
Followed with snatch work from yesterday.
Glad to have you back in the gym big Roger!