a) Wk 1 BS: 7,8×195#
b) WOD: 5+18 sit ups
c) 4×20 UB GHD hip ext + sit ups, 2 min rest
d) 5 rd: 10 cal airdyne + 10 burpees AFAP, 1 min rest
e) MU progression practice

Last time in parens October 2011
Pull: 48 (49)
Push: 71 (64)
Sit: 73 (79)
Squat: 121 (104)

Total: 316 (296)

PR

5 5 5 5 5

can't do just body weight yet for 5 - got four and failed. can do 5 w blue band real easy, double orange is okay too.

100 pushups, 200m run every time have to rest. 22:10 (only got 90 or so)

4RFT
10 Right DB Snatch (55/35)
15 Hang Cleans (135/95)
10 Left DB Snatch
15 GHD Situps

35#, 85#. Will get to 95# eventually.

5 pull-ups
10 pushups
15 airsquat

13 rounds + 5,9,0

I did this after a more technical WOD with ladder of 3 DL, 2 HPC, 1 Jerk
I did this in about 4:30
a few hiccups on the DUs but not too many and I was pretty fast on the situps, considering I did 100 T2Rings yesterday morning.
Good time overall. I was feeling pretty well for a fast recovery on this one too.
I stretched for a few minutes and then went home to make the kids breakfast

last time done on 5/6/13
Post WOD: Annie
(50-40-30-20-10) DUs + Situps (I do mine anchored)
4:25
I was moving well, and my situps were pretty fast. I had 2-3 trip ups on the jumprope but nothing too big. I think my PR was in the high 3 minutes a while ago.. can't miss any DUs for that, and have to CRANK.
Fun finish.

Teknik: Fwd roll och Pistol squats

2-2-2 Back Squat (90 kg)

2 rft:
400m run
10 front squats (40 kg)
10 burpees
400m run
10 boxjump (60 cm)
10 knee-to-elbows

Warm up(8)
3rds
20 plank taps
10 mountain climbers
5 hollow rocks

Mobility(4)
1:00 min samson
:30 butterfly stretch

Workout
c/o Alchemy 365
A20:
30-20-10 reps:
Hang Power Cleans
Butterfly Sit-Ups
Push-Ups

Finisher
30 cuff iso
60 cross crunch
1:00 ham stretch

9.75 miles on Steve's Bike

30 x hang clean and jerk (50lb DB)
7:13
-tough...if want to do 50 reps, must go to 40lbs...doing 2 reps towards end

p90x ab ripper