A1. 10 tall box jumps; rest 20 seconds
A2. AMRAP ring push-ups in 45 seconds; rest 2 minutes x 5 sets
B. 20m partner band resisted sprint; rest 2 minutes x 4 sets
C. Partner assisted GH raises (from ground): 3 sets x 10-20 reps, slow tempo descent; rest 90 seconds


37.5" Box 35/32/34/32/33

4x100m sprints (no partner)
1x10 on GHD machine... ran out of time

5 sets:

AMRAP Ring Push-Ups
300m Row

41/27/23/26/27

53/55/1:03/58/57

Had vertigo for a solid 30 post WOD... that's a first. Had an outerbody experience during round 3... not a first.

He's a Looker

A. Squat Clean Cluster: 1.1.1 x 5; rest 4 minutes - rest 10 seconds between reps

B. Ring Push-Ups @ 1010: amrap x 5 sets; rest 90 seconds (stop 2 reps shy of muscle failure)
C. AMRAP sets of 5 unbroken Overhead Squats in 5 minutes; must reset with a rest on the ground in between sets

a. 186# was my final, successful 3... for whatever reason when I went up to 198# I wasn't releasing my grip to catch the bar... so I did 1 fugly rep, failed, and had a successful (and pretty per Sam) third rep. I was working with a newbie today and it was really humbling to watch him and realize how far my form has come since I first started at CFDC. Still have a long way to go yet

b. Did sets of 25-20-15-10-10... these seemed more difficult than usual, I think because of the burpees and benchpress from yesterday.

c. This was gay. Again, was having problems because of my chest. I was having the hardest time stabilizing the barbell as I went down into the pocket. I only finished 6 sets... should have been around 10.

Hey Neighbor

A. Back Squat: 5,5,5,5,5; rest 3 minutes
B1. Ring Push-Ups x 20 reps; rest 1 minute
B2. 30sec Row Sprints; rest 3 minutes x 4 sets

a. Sets were 154|198|208|213|220 with the black band. Really trying to force those knees out and keep my hips "down" and in sync with my upper body.
b-uno. Done
b-dos. Kept the damper on high-7... pulled 176|171|169|168. Mediocrity is going to be the death of me.

Sled drags today were 8x60yds at 115#. Reverse hypers were 10x and I did sets of  0|25|50|60|70lb.

Do and Done in Twenty One One

A1. Back squat @ 30X2; 5,4,3,2,1; rest 45 sec
A2. AMRAP ring push-ups @ 20X2 x 5 sets; rest 3 min
+
3 efforts:
400m run @ 95%
3:1 rest to work ratio
+
50 GHD sit-ups anyhow

Done did 208x5, 220x4, 230x3(f), 230x2, and 242x1 at tempo... Prolly should have done a bit more weight at 1. Ring push-ups were something like 16, 17, 10, 10, and 8. Sprints were 1:11, 1:12, and 1:18 (a train and a car got in my way). Did abmat sit-ups and knocked 100 instead. Also did some double-under work, got something like 5-6 sets of 50-60.

400 Club... Let Us Pray

Deadlift
5-3-2-1*-1*-1*

*After every heavy single, attempt AMRAP of handstand push-ups

AMRAP in 10 minutes:
10 Ring push-ups
10 Knees-to-elbows

355... 20# PR
10/9/7 hspu's (1 abmat) PR!... proud of this one : )

8 rounds, 5 pu's rx'd