Bizarro 100426

WU:
Run 400 @ 6.5mph
Dynamics
10 push ups
10 incline sit ups
10 squats
10 dips
10 assisted pull ups - 30#

WOD: 100430
Same as 100426, just reversed order.
Pack:
40 Burpees - 20-20, 1st set was fast, second slow and deliberate.
35 Sit-ups (incline) - unbroken
30 Kettlebell swings, 1 pood (35# DB) - unbroken
25 Pull-ups - assisted: 9 (30#) - 5 (30#) - 4 (40#) - 4 (40#) - 3 (40#)
20 Handstand push-up progressions: 10 knees on bench, 5-5 feet on bench

13:58

I scaled this up from the reverse 4 days ago, doing 5 more reps of each, and still shaved exactly a minute and a half off my time.

CD:
Run 400 @ 6mph
Walk 400 @ 4mph
Yoga 4

Komen Race for a Cure

WU: Yoga, dynamics.

WOD: Run 5K - 26:34

CD: Yard work.

Swapping today's WOD (BTB) for tomorrow's.

Front squats

WU:
500m row - 2:20
Dynamics
10 push ups
10 incline sit ups
10 squats
10 pull ups, assisted 30# unbroken
10 dips
Front squats: 10x95#, 5x115

WOD: 100427
Front squats 3-3-3-3-3
135-145-155-155-155

No squat rack at my gym, so I had to power clean the bar up. Wrists feel a little tweaked because of it. Felt strong, particularly in the warm up exercises where I have frame of reference. It's likely because I worked out at night instead of my usual morning time.

CD:
3x3 Knee to Elbow attempts (partial ROM - hips elevated but not to elbows)
3 unassisted pull ups
10 dips
1 unassisted pull up
10 dips
10 push ups

HSPU, PU, KB, SU, BP

WU:
Walk 200
Run 400 6mph
10 push ups
10 incline sit ups
10 squats
10 assisted pull ups
10 dips

WOD: 100426
15 Handstand push-up progressions - did partial ROM, about 1/2 way down, 10-5
20 Beginner or assisted pull-ups - 10 (30#), 3 (30#) 3 (40#), 2 (40#), 2 (40#)
25 Kettlebell swings, 1 pood - with 35# DB, unbroken
30 Sit-ups - 10-10-10 anchored
35 Burpees, slow and very broken

15:28

CD:
Run 400 @ 6mph
Walk 400 @ 4mph
Yoga4

Wall balls and muscle ups...not really.

WU:
Walk 200 @ 4mph
Run 400 @ 6.5mph
Dynamics
10 push ups
10 incline sit ups
10 squats
2x10 shoulder rolls in push up position
3 pull ups (strict unassisted), 3 dips

WOD: 100426
Rx was for time:
50 wall ball shots - 20# ball
10 muscle ups
40 WB
8 MU
30 WB
6 MU
20 WB
4 MU
10 WB
2 MU

I subbed and scaled as follows:
50 thrusters - 15# DBs
5 x 3 pull ups, 3 dips
40
4
30
3
20
2
10
1

25:50

Lots of breaking of sets and assistance on pull ups and dips. After two days of rest, this felt like day one. No endurance whatsoever.

CD:
Run 400 @ 6mph
Walk 200 @ 4mph
Yoga at home

Pansy day

Tweaked my hip yesterday doing burpees and hang power cleans. That and I am simply intimidated by 'Paul" 100424 (5 rds of 50 DU, 35 Knee to elbows, 185# overhead walk 20 yd). Taking it easy today and full rest day tomorrow.

Did some light walking, stretching, and ab work: 5x35 crunches.

Hang Power Cleans and Burpees

WU:
Mow lawn
Row 500m - 2:10
Dynamics
10 push ups
10 incline sit ups
2x5 assisted pull ups @ 20#
10 dips
10 squats
10 hang power cleans w/45# bar

WOD: 100423
Pack scale
For time, 3 rounds of
15 x 95# HPC
15 Burpees

12:40

HPC rounds were 10-5/8-7/8-7
Burpees were murder.

CD:
Run 400 @ 6mph
Walk 400 @ 4mph
Yoga4