SWOD

Pull up/Muscle Up progressions

WOD

3 rounds: Score is total reps.

1st round, 2 minutes of each exercise followed by 2 minutes rest after each exercise.

2nd round, 1 minute of each exercise followed by 1 minute rest after each exercise.

3rd round, 30 seconds of each exercise followed by 30 seconds rest after each exercise.

Toes to Bar

Kettlebell Swings 70#/55#

Ring Dips

For time:

50 DU & Sit Ups
40 "
30 "
20 "
10 "

Now off to work I go :(

SWOD: Bench Press
10- 65

7- 85

5- 95

3- 105
1- 125

CWOD: Tabata
Row (least meters) - 80m
Squat (least reps) - 9
Pull up (least reps) - 5
Push up (least resp) - 3
Sit up (least reps) - 10

GWOD: 3 RFQ
5 Strict Muscle ups OR 4 Ring dips + 4 Pull ups = 1 MU
20 Hollow body rocks
5 Pistols / leg

CWOD: For time (25 min cutoff)
200 M run
10 Deadlift (at a load you can lift 10 times but not 11) - 115
Rest 2 minutes
400 M run
5 Deadlift (at a load you can lift 5 times but not 6) - 135
Rest 2 minutes
600 M run
3 Deadlift (at a load you can lift 3 times but not 4) - 155
Rest 2 minutes
800 M Run
1 Deadlift (Your 1RM) - 205

30 Box Jumps (24")
30 Dumbbell Hang Power Cleans (20#)
30 Dumbbell Push Press (20#)
30 Kettlebell Swings (35#)
30 Push-Ups
30 Sit Ups
30 Wallballs (14# to 10ft)
30 Double Unders
30 Burpees

Went low on the weight because of remaining shoulder issues, overall felt pretty good. Personal success on the DUs - got 16 in a row!
Set of 16 DU

2 miles
20 Pull ups
50 Push up

(Run)TTB: 14:34

Plus
50 Handclap push ups
30 Ring Dips

Saturday 120324

Overhead Squat 3-3-3-3-3 reps

115 - 135 - 155 - 185(f) - 175(PR) - 185(f)

Pumped on the new PR. Shoulder flexibility is limiting factor on 185, not strength. Back to the yoga mat!

For Time:

• 100 Pull Ups
• 100 Push Ups
• 100 Sit Ups
• 100 Squats

3 rounds for time:

400m Run
20 WB 20 lbs/14 lbs
10 Pull-ups

18 Min A.M.R.A.P.

15 Box Jump 24/20
12 P.P. 115/75
9 Combo's