090206 overhead squat

Overhead Squat
3-3-3-3-3
Rest
10-9-8-7-6-5-4-3-2-1
Kettlebell Swing, 1.5/1 pood
Box Jump, 24/20 inches

OHS, compare to 081124
95,95,115,130 (PR),145(F)

Time: 6:59 (1.5 pood kettlebell, 30inch box)

Felt great all day. 2 short on carbs

090201 "Helen"

"Helen"
3 rounds
400m run
21 kettlebell swings (1.5 pood)
12 pullups

Time: 11:42

First WOD w/ chest-to-bar pullups. Need to work on it.



Felt really good throughout the day. Pretty hungry just before dinner, but fine otherwise.

090108

For Time:
15-12-9
Pull-ups
KB swings, 2 pood/1 pood
Dips

6:44 as rx'd

081222 "Nate"

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2 Pood Kettlebell swings

7 rounds as rx'd

First time doing more than 2 muscle-ups in a day. Was really tempted to grab an ab mat for the handstand pushups towards the end.

081113 "Filthy Fifty"

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

27:30ish as RX’d

however, on about 5 of the burpees, i forgot to do the “jump and clap” part. i may or may not have been suffering from a brain aneurysm at the time.

081107 - 2 WODs - Grace - Fractured Helen

"Grace"

For Time:
30 reps, 135 lbs Power Clean and Jerk.

Total: 9:15


"Fractured Helen"
4 Rounds
400m Run
21 KB Swings (1.5 pood)
12 Pull-ups
Rest 2 minutes between rounds

2:41 (1.5 pood) - 3:35 (1.5 pood) - 3:20 (1 pood) - 3:21 (1 pood)
Total w/o rests: 12:57
Total w/ rests: 18:57

080827 - Puppy, or is it Puppies?

4 Rounds
Run 400m
1 pood kettlebell swing, 20 reps (down to 25 pounds after 1st set)
20 pullups (rubberbands after first 10)
23:19

080826

Foundations 3

Max rounds: 10 OHS, 10 Push Press, 10 KB Swings - 15 minutes.
PVC - 35 - 25

9+