WTF WOD

WU:
Run 400 7.5
Dynamics
10 push ups
10 sit ups anchored
10 squats
10 dips
5-4 pull ups

WOD: 100617
Rx: Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

I did Pack:
Pack:
Three rounds for time of:
5 Muscle-ups - subbed 3 pull ups/3 dips = 1 muscle up
5 Forward rolls
10 One legged squats, alternating
Handstand walk 15 yards subbed wall runs x 30

12:45

CD:
Yoga4

This WOD seemed silly. What is the point of forward rolls? Talked to Brad and he had boycotted this one.

Row, Wall Balls

WU:
Run 400 7.5mph
Dynamics
10 push ups
10 sit ups (unanchored, hands on ground)
10 squats
10 dips
5-3 pull ups, unassisted, working on kips
10 burpees

WOD: 100615
Rx was:
Row 2K
50 Wall Balls, 20# ball
Row 1K
35 WB
Row 500
25 WB

I did Pack:
Row 1500
35 WB, 15# ball (don't have 14#)
Row 750
25 WB
Row 500
15 WB

23:56

Lost a lot of time walking outside and around side of bldg for WB, but needed the breathers. This was tough. Rowing is a lot harder the second day in a row, particularly as I ramped up the warmup a little today.

CD:
Walk lap around bldg w/ 15# ball
Yoga4

Row, Bench Press

WU:
Run 400 7mph
Dynamics
10 push ups
10 sit ups (unanchored, hands on ground)
10 squats
10 dips
5-4 pull ups (working on kips)
10 bench press w/ 45# bar

WOD: 100614
Row 500
30 Bench press
Row 1000
20 Bench press
Row 2000
10 Bench press

Rx was body weight on BP. Pack was 50%. I used 95#, which is a little over 50%.

23:22

Rows were 2:04, 4:44, 9:56
All BP sets done w/o re-racking bar. First set was 25 fast, last 5 with slight hesitation in between each rep. Other sets unbroken. Probably could have gone heavier, but would have needed to break it up. Did some extra BP w/ 70% of BW to compensate.

CD:
3x5 BP w/ 135#
Yoga4

Elizabeth

WU:
Run 400 7mph
Dynamics with inchworms
10 push ups
10 sit ups (unanchored, hands on ground)
10 squats
5 dips
10 lat pull downs (100#)
8 squat cleans w/ 45# bar

WOD: 100613
Rx: 21-15-9 of 135# cleans and ring dips

I did Pack scaled:
Squat cleans w/ 95#
Bar dip x2 (42-30-18)

All sets broken

21:15

CD:
Yoga4

And I just like this:

"Task Priority Cindy"

Did this at our neighborhood pool. Nice to be outside, but pretty fricking hot.

WU:
Run ~400 (probably a little longer)
Dynamics (ground kind of hilly, not the best for this. Slipped on lunge twists and scraped my knee(

WOD: 100611
Rx was 15 rounds of
5 pull ups
10 push ups
15 squats

I got through 8 rounds in 12:58, and I was done.

CD:
Walked it out for a few minutes.
Yoga4

Deadlifts

WU:
Run 400 7mph
Dynamics with inchworms
10 push ups
10 sit ups
10 squats
10 dips
10 assisted pull ups 30#
DL: 10 X 45, 8 x 135

WOD:
DL 5-5-5-5-5

185-195-205-215-225

CD: 100610
Burpees: 10-3 (shoulder felt tweaked three burpees into the second set)
Yoga4

Back at it

After a week of slackitude, I finally got back into the gym

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 assisted pull ups 50#
10 dips
10 squats

WOD: 100609
Rx is AMRAP in 12 min:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

I scaled and subbed to AMRAP in 12 min:
115# Front squat, 5 reps
15 assisted pull ups (1st 3 sets w/ 50#, 4th and fraction w/ 60#)
20 tuck jumps

4 rounds plus 5 squats and 3 pull ups.

CD:
Yoga4

Redness in eyes appeared again, but went away shortly as it did last week. I believe it was from hanging upside down, both on the HSPUs last WOD and from holding the hamstring stretch in the Sun Salutation extra long today.