October 14, 2012

Warm up:

50 air squats

500m row

20 pull ups

20 ring rows

WOD - I chose to do Friday 

3-3-3-3-3 Overhead squats for load.

Max load for me 45lbs.

No Cash Out

October 11, 2012

Warm Up:

400m Run

X1

10 pull ups

10 ring dips

10 push press 30lb

X3

WOD - Nate

2 Muscle ups (or in my case 6 pulls up, 6 tricep dips)

4 hand stand push ups

8 kettle bells (12lbs) raised to shoulders 

As many rounds as possible in 20 minutes - I did 7 2/3 rounds!

No Cash Out

October 7, 2012

Warm up:  400m run and some stuff I forgot!!!

WOD:  I did Friday's workout for the week which was:
10ghd sit ups
400m run
10X

Time:  45:56

Cash out:  a group round of sit ups where I lead the group.  I think we did 3 minutes.

October 4, 2012

Warm Up

Junkyard Dog (which involves jumping over someones arms and legs 10 times then jumping over there body and then going under their body 10 times)
4 rounds of squats and then holding them for a few seconds

WOD

Yoke walks (180lbs)
Back squats 1-1-1-1-1 135lb max load.

Smashed my last record of 65!!!

No Cash out today!

October 2, 2012

Today was another crazy pull up day!!!  My goodness.
I almost didn't go because I had been lulled into a sweet nap.  But I got up and I WENT!!!

Warm up
200 m row
10 ring rows
X3

WOD
10-5-3 (but I did 6-3-2 for beginners)
pull ups
Wide
Side to Side
Chest to bar
L
mountain climbers
narrow grip
reverse grip

OH YEAH

Cashout - push ups til you die.  I died on 19.