Nastradamus

For time:
25 chin ups

5 burpees
20 chin ups
10 burpees
15 chin ups
15 burpees
10 chin ups
20 burpees
5 chin ups
25 burpees

8:36?? I think... I know it was 8 sumthin and not as fast as Brad with an 8:03. I definitely paced myself and kept re-chalking for the pull-ups. Dunno how things would've turned out if I went all out.

After, did some bench with Brian... we did sets of 5 and my loads were sumthin like 60|70|80x4|70|75|80kg

Cobwebs

AMRAP in 20 minutes:

7 Deadlifts, 1.5 x Bodyweight

7 Pull-Ups

Sittin at 170# bw so shot for 255#. Actually loaded 256.4#. Goal was 10 rounds and I did 10 rounds. Prolly could have done a few more, but wanted to really focus on dead technique and stay tight. Also, I wore my Chucks today just to feel what it's like to be flat footed, liked it much better than my Brooks. Did all pull-ups unbroken. Got a few kudos on form post WOD and that's fine by me.

After I did 8x50m sled drags with 135, all forward. Had to lean into these a bit but was able to maintain normal gait from the waist down. Also did 5x5 reverse hypers at 45# as well as 5x5 bench press starting at 60kg, 65kg, 70kg, 75kg, and 80kg. These felt good for having not done them in such a long time. Kinda felt like I was knockin the cobwebs outta my shoulder joints. Ran out of time and didn't get to stretch. Boo. Good day though.  

Da Ferst of Da Month

A. AMRAP in 4 minutes: 5 unbroken bench press (135/85)
Rest exactly 2 minutes
B. AMRAP in 4 minutes: 10 unbroken DB walking lunges (45/30 e/hand)
Rest exactly 2 minutes
C. AMRAP in 4 minutes: 15 unbroken hip/back extensions
Rest exactly 2 minutes
D. AMRAP in 4 minutes: 20 unbroken double unders

7 bench/7 lunge/7 ghd/5x10 du's

Late To Bed, Early To Rise

Bench Press
3-3-3-3-3

7 rounds, AQAP for total time:
7 Right arm power snatch, 45 pound dumbbell
7 Left arm power snatch, 45 pound dumbbell
7 Right arm kettlebell swings, 1.5 pood
7 Left arm kettlebell swings, 1.5 pood
10 Burpees

185x3,190x2 blah
17:05(11:05) rx'd blah blah
"Obviously Fear is not a Factor" (but sleep is)

Down Set Hut Hut

Bench Press/Ring Row
5 Bench press (work up to a heavy 5)
Rest 90 seconds
20 Supinated ring rows
Rest 90 seconds

5 Rounds:
6 Sandbag shouldering (each shoulder)
3 x 20 yard suicide run.

185x5... Stuck with 15 rows rx'd
5 rounds with the benji

5k 'n Bench

Ran a 5k... I shouldn't have. My body was still wrecked from the WODs earlier in the week and my performance was disastrous. I fought through the pain and stuck out a horrible 25:19.6. I actually couldn't walk straight after this because my left knee hurt so bad. Some ice, stationary bike, stretching, and rolling out help get it right back into action tho. Think it was my tight/inflamed ITB and calf muscles that were the culprit.

After I got the knee to back to "normal," I did 10-9-8-7-6-5-4-3-2-1 of:
bench press
pull-ups

Used 125# which is 75% bodweight (tryna work up to a 100% for Linda). Think my time was around 9:31?? Not exactly sure though.

Bench Press

Bench Press
1-1-1-1-1-1-1

First time to do max bench press since 2003, maybe later: 154/176/198(F)/187/194/198(F)/198(F)/196(F)

Soooo... stuck at 194. That's 118% bw. It's a starting point. Hopin some bench will help out with my push-ups