75 squats
50 pull ups
25 ring dips
50 squats
35 pull ups
15 push ups
25 squats
20 pull ups
10 push ups

SUCK! I hate ring dips. All were singles, I ended up having to scale the last 5 ring dips by putting a foot on a box. :( WOD took about 30 mins. Someone did it in 5....

Jess impressed the shit out of me with her pull ups! Usually this many would take her to the curb but she rocked it out even with nasty rips on the 3rd set. Good job homegirl.

Chrisie killed the push ups, so pretty.

70 burpees
60 situps
50 KB swings 35#
40 ring pullups shoulder to ring
30 HSPU

about 27 mins HSPU getting more manageable, burpees unbroken, ring pull ups felt awful hard

Thurs:

hollow rock 30:30 x 4

Press 3-3-3-1-1-1

1 RM 105# day after HSPU ill take it

4 rft

10 Push Press 65#
3 big ass tire flips with jump in and out

13 some minutes that bitch was uge.

4 rounds

2 mu

10 OHS @ 95#

10 deck squats

5x 100m sprints (length was approx probably a little shorter based on times)
max pull ups (20 ew)
5x 100m sprints
max push ups (19)

5 rft

10 KB swings 70#
15 box jumps 24in
20 floor wipers

Back Squat


10-5-5-5-3-3-3
65-95-135-155-160-165-170(pr)

tabata
ring sit L-lifts
reps: 10-9-9-9-7-7-6-6

Tech Day

3x3 power snatch from blocks 85-95-105
3x3 drop snatch all at 85# struggled to get these right. Fast stop at bottom lock out. My bottom position is better than ever thanks to re training bad habits and protecting my back.

20 Min goat EMOM for HSPU
perfected the kip, worked on getting some strict 32 hspu in the wod

EOB WOD

5rft
10 KB swings heavy
15 box jumps
20 sit ups

Thruster 3-3-3-1-1-1
95-115-125-135 (pr)-140F

then:

50-40-30-20-10 cal row
50-40-30-20-10 DU

15:11 RX pukie

CF mainsite

3 rft

400m run

15 squat snatches 55#

9 HSPU

21:16 RX

3/1/11

deadlift

5-5-3-3-3-1-1

135-185-225-245-255(2)-265(F)-245

strict muscle ups w band then 10 HSPU kip only as needed