Tuesday Oct. 26, 2010

Warm-up:
500m row
15 wall balls
15 KB Swings
2 rounds

WOD:
21-15-9 reps for time of:
Thrusters (95/65)
Sumo-Deadlift High Pull
Pull-ups
50 double-unders (after each round)
Time: 9:36 rx


Also did a few other WOD's after doing this WOD


WOD:
4 rounds:
1 Hand Stand Push up (on Paralletes with a 45 and 35 bumper plate on top of each other)
2 Muscle Ups
4 Ring Dips (at the top of the 2nd muscle up)
8 Toes to Rings
Time: 4:30


10 KB swings (2 pood)
25 yard Farmers Walk with KB in rack position of right arm
10 KB swings (2 pood)
25 yard Farmers Walk with KB in rack position of left arm
4 rounds- rest 45 seconds in between rounds
Times:1:45/1:40/2:00/1:45


Strict Press: 5x3
95/115/125/135/145
Deadlift: 3x3 (1st at 70% max, 2nd at 80%, and 3rd at 90%)
280/320/360


ABS:


50 GHD situps
100 Russian twist with 20 Pound Med ball
50 AB mat situps


Felt good today so I decided to knock out a few more WODS.