weighted pullups

warmed up with a few pullups, some dips, 15 situps, and a couple samson stretches.

50
55
60
65-nose to bar
60-nose above bar
50-2 (palms facing each other)
40-4 (palms up)
25-5 palms up & palms down
15-5

5 rounds for time:

15 - 75# power snatch
run 400m

time 17:44

As Rx was 95# but I scaled. Power snatches in garage.

Heart rate after was 168

OHS 3-3-3-3-3

warmup = 15 situps, 10 pullups, samson, 10 OHS w.pvc

OHS in garage with bumpers

3-75 got 2, lost 3rd on the way up
3-75
85f
85f
3-75
1-85
3-75
3-75

first time with OHS doing more than the bar with no numbness...booyah!

Nate

AMRAP 2o minutes:

2 muscle ups
4 handstand pushups
8 70# db swings

10 rounds in 20:06

heart rate after w/o = 170bpm

20 minutes with 95#

AMRAP:
5 thrusters
7 hang cleans
10 high pulls

7 rounds in 19:44

first Rx workout in the past week. did this one in the garage mid 80s & humid. could've pushed harder, but I was gassed!

my legs are very sore!

dang lunges

lunges, pullups, situps

21-18-15-12-9-6 pullups & situps
then 100ft lunges

ended up doing 56 lunges (probably over 150ft) since I didn't measure. major miscalculation. in the basement I'd do 8-9 down and back two times (32 lunges) and ended up doing 14 down and back this time.

time was 22:10

pullups broken after first set...I think the lunges zapped me!

Karen

150 wallballs 12# @ 10' target

tabata style 20 on 10 off...I threw in a double for the 6th round 20 on 10 on 20 on and did the final 14 without stopping for the beep

7:00

ask and ye shall receive...

shoulder's still a little sore...yesterday I did some box jump/burpees in the basement (instead of jumping straight up, I jumped up to the box) then did some jumps with the bumper plates on top of the box...31" as I measured.

Was hoping for a shoulder free workout and today I got it. Done as Rx:

2 minutes - situps, double unders
1.5 minutes...situps, double unders, then 1 minute, then 30 seconds.

scored as follows:
double unders 11,9,11,9
situps 36,23,16,9

seemed to get the hang of the double unders the further I went. next time I'll do a few minutes of d/u as a warmup BEFORE starting. Pretty good 10' workout!

resting

my traps have been very sore since Linda on Wednesday and my shoulder has been hurting. From what I can tell, it's the acromioclavicular joint. Very tender on the outer part of the clavicle. I think a couple more days of rest and maybe some ice will help.

Maybe a running workout on the hill would be a good idea?

Linda

10-9-8-7-6-5-4-3-2-1 of:

250# deadlift (1.5x bodyweight)
165# bench press (bodyweight)
125# hang power clean (.75x bodyweight)

time: 35:22

done as Rx at RHS with Scott and Scott.

The bench press on this messed up my shoulder. Next time, I need to drop the weight to maybe 125# or 135# or do pushups instead?

800m x 4

run 800m four times...rest as needed b/t runs

3:18
3:19
3:24
3:42

I feel out of shape. Haven't eaten well, little sleep last night, and have had a few light days after I thought I bruised my lung at Bogey's.

tabata something else

pullups 11,10,9,9,8,8,6,7=68(6)
pushups 14,12,8,7,6,5,5,5=62(5)
situps 6,7,6,6,5,5,5,5=45(5)
squats 16,17,17,18,18,17,16,19=138(16)

total=313(32)

situps done off bowflex bench with feet strapped with belt

sdhp, burpees, 400m

3 rounds for time:
50 45# sdhp
21 burpees
400m

time 18:12

been fighting a cold (sore throat, coughing, runny nose) for a few days, plus I think I hurt my back doing the bungee thing at Bogey's last Friday. Overall, pretty happy with my time. Humid day...had to walk some on the last 400m

JT

21-15-9
HSPU
ring dips
pushups

Outside WOD. HSPU done as strict as possible with last set and a half being done off slanted playground piece.

Time: 23:59

back squats 1-1-1-1-1-1-1

warmed up with 5 @ 135# and 2 @ 225#

245
265
270 (deep enough)
250 (bar on bar)
250
245
235

6 @ 135 (as deep as I could go with pause at the bottom)

10 box (bench) squats with 135#