"Holy lower back, Batman!"

3 rounds for time:
25 back extensions
50 squats
100' walking lunges

time 11:28

killer on the lower back. First round, not so bad. Second round, very hard. Third round...excrutiating! Stuttered on first squat of final round...almost didn't get back up!

Did this one at home with Vince. Used plyo box and sandbags for GHD off the edge of playground set.

No legs today!

So glad this was a no leg WOD! I mulched the yard yesterday and didn't get much of a rest, so today's WOD was a pleasant surprise...

AMRAP 12 minutes
3 45# weighted pull ups
run 50m (from pull up bar to gym doors & back)
3 HSPU

11 rounds

Enjoyed this WOD...short and sweet and never really had to stop due to failure. Did this with Tim at NMS on the pull up station by the boys locker room.

Pull ups were hardest and took most time since I chained and unchained the weight onto my waist for each round, but the few seconds of rest was probably helpful. All HSPU unbroken (except 3 where I lost my balance).

Row 500m x4

rotated rower with Vince and Tim...rest was probably 5 minutes b/t rows:
1:39.4
1:44.4
1:47.9
1:50.7

great outdoor workout on Tim's patio!

This could've been the hardest 3 day cycle on my legs...they were tired after the filthy fifty, yesterday's box jumps and dead lifts killed anything I had left, and today was just trying to hang on. Pretty happy with my times, though. Before the row, I guessed I'd be a little under 2 each round.

I think my hammies will be sore tomorrow.

Now, tomorrow's rest day will be spent mulching...

McGhee

AMRAP 3o minutes:

5 275# deadlift
13 push ups
9 24" box jumps

scaled deadlift, the rest was Rx
14 rounds + 5 deadlift

Deadlifts weren't too bad, until round 9, when it got REAL heavy. Even with the lowered weight, it was still heavy. Most of the DL sets were broken into 3&2. Push ups were unbroken through round 8+/-, then broken as needed. Did 11 box jumps in the first round (was thinking 13 for some reason).

deadlift weight: 275# round 1-9, 255# round 10, 245# round 11, 225 rounds 12-15

3o minute totals
45 275# deadlift
5 255# deadlift
5 245# deadlift
20 225# deadlift
182 push ups
128 box jumps

Filthy Fifty

For time:
50 Box jump, 24" box (in the grass)
50 Jumping pull-ups (on the swingset rings)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (swingset rings & pull up bar)
50 Push press, 45#
50 Good mornings with 45# bar
50 Wall ball shots, 12# ball (off brick wall above garage door)
50 Burpees
50 Double unders

@ home..in garage, on driveway, & swing set. Probably 20 double unders were done one at a time, but I was able to string together quite a few sets of 2, 3 and even 4.

time 32:44

snatch balance

1-1-1-1-1-1-1

warmed up with some shoulder dislocates with PVC and skin the cats on the rings...both seem to be helping get the shoulders going. Did some double unders, 12 GHD sit ups, 12 back extensions, and a couple muscle ups.

started snatch balances at 95# (lowest weight with bumpers):

95 -felt like a wide grip push press the OHS
95 - a little better...more drop and catch, but still had to lower quite a bit
105 - same as #1
95
95 - probably the strongest one...best drop
95
95 did 2 OHS to get as deep as possible

did 4 more snatch balances with 45# bar. That's a tough lift. I wanted to do the "snatch" move, but my flexibility issues hamper it!

One of the muscle ups I did was with very little kip...a very smooth move.

Looking forward to tomorrow's first full rest day of 2010!

Erin

As RxD, here's Erin:

5 rounds for time:
15 40# db split cleans (from the floor)
21 pull ups

time: 16:50

round times: 2:12, 3:28, 4:00, 3:43, 3:27

Last time done with 25# db. Legs a little tired from yesterday. This WOD is brutal on the grip!