100 Burpees, for time.
I'm a little disappointed: was looking for a PR, but instead got the exact same time as last time! Oh well, at least I'm consistent.

Tuesday 24 January 2012

Power Clean
2-2-2-2-2

Then

7Rounds of

7 Deadlift 95#
7 Power Snatch
7 Overhead Squats

Post Load and Time :

15 Muscle-Up Attempts

Strength:
Deadlift 5.5.5.5.5
265-275-285-295-315

*Tweeked my lower back on the 5th one at 315 so I stopped.

1 Box Jump 30″/24″
1 rnd Cindy

2 Box Jump
1 rnd Cindy

3 Box Jump
1 rnd Cindy

continue until
10 Box Jump
1 rnd Cindy

“Griff”

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Finished before 20 minutes - big accomplishment for me since my cardio is not the greatest yet.

Front Squat 3 RM

Back Squats 3-3-3-3-3 Warm up with low weight, then use the same weight for each set of . Weight should be between 70-75% of 1rm. @150# felt great

Then;

15 min. AMRAP

200m run

15 SDHP 75/45

10 Kettlebell snatch 1.5/1p- 5ea arm

75# 5 rounds and 200m run

Then, immediately following WOD

Max time handstand hold 1:28

22:22

Last time was April 14, 2011 10:38

Not sure why. Maybe it was my measurement. 8 trips up and back on the bball court.

WOD
push ups
1min rest
Air squats

21/15/9
box jumps
toes to bar