Jack

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

(65#,1pood) 6+5 Box Jumps at 13:00 on the 6th jump missed and banged my knee causing more pain than I have felt in a long time.

Row 3K

Row 3K
12:59

Avg 500M 2:10

Deadlift HSPU

5 rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

305/1-2 shoulder was really giving fits so I did not want to push it.

Michael Rowing

20100922
Rowing 15 Min Damper 10
3398M

20100921
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Subbed Rowing 1000M and Supermans
26:57

Row 500M

4 Rounds for time
Row 500 meters
Rest 3 min

1:44, 1:52, 2:00, 1:57

Deadlift Thruster MU

STRENGTH
Deadlift
3x5 @85% 1 Rep Max

WOD
9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

295-275-275

(135,jumping) 5:58

Baseline

Baseline
Row 500M
40 squats
30 sit-ups
20 push-ups
10 pull-ups

5:56

Row 2.5k

Row 2.5k 10:37.4

Shoulder is still not up to going overhead.

Run Sit-up Back Ext Fran

AM
Run 800 meters
100 Sit-ups
100 Back extensions
Run 800 meters

Abmat/Superman 17:18

PM
Fran
21, 15, 9
Thrusters
Pullups

Rx'd 9:58 PR

Deadlift Pistol DU Front Squat Row2.5k

20100908
AMRAP 7 minutes of:
7 deadlifts (315/205 lb.)
Sprint 50M
14 pistols
21 double-unders
Sprint 50M

(245# 16"Box) 2Rounds Did my first DU consecutive during the WOD, but took a couple minutes to get the groove.

Then in PM
Rowed 2500M in 10:38 a 2:07.6 split, Need to try a 2:06 split next row.

20100903
Front Squat 5-5-5-5-5

185-205-215-225(1)Hurt when I got to the bottom so I stopped then.