Awesome Monday workout

WOD:
3 rounds:

• 7 dead lifts
• 5 handstand push ups
• 3 pull ups

Rest 3 minutes, then 3 rounds:

• 7 pull ups
• 3 handstand push ups
• 5 dead lifts

Rest 3 minutes, then 3 rounds:

• 7 handstand push ups
• 5 pull ups
• 3 dead lifts

I'm still here

I was hoping that I would caught up in the rapture just before the workout started today. No such luck.

WOD:

• 400m run
• 15 thrusters (95 lbs)
• 400m run
• 15 overhead squats
• 400m run
• 15 thrusters
• 400m run
• 15 overhead squats
• 400m run
• 15 thrusters

My time was 18:04.

Thursday

WOD: 3x3 back squats at 265 lbs.

WOD 2 (10 rounds):
Each round is 1 minute and begins on the minute. Begin with:

3 wall ball (20 lbs)
4 kettlebell swings
15 double unders

4 wall ball
5 kettlebell swings
20 double unders

etc. etc.

If you don't complete a round in under a minute, start over at the beginning (3,4,15).

The rowing machine hates me

WOD: Work up to one working set of 5 bench press

WOD 2 (5 Rounds):

• 250m Row Sprint
• 5 Bench Press (80% of working weight)
• 3 weighted pull ups
• Rest 2/3 min between rounds

Progress

WOD: 3x 1 minute gassers - 1 easy, 1 med, 1 hard.

WOD 2 (5 rounds):

• 5 “clean” cleans.
• 1 creative rope climb…”V”, “L”, “tuck”, “straight”
• 5 HSPU- use plates or paraletts to make it harder than your norm.

After the workout I tried to do a muscle up again and ended up getting 3. It's about time!

10 rounds

WOD (10 rounds):

Each 1 minute round has a “buy in” of

• 5 Dips
• 6 OH weighted lunges (45 lbs)

With the remaining time in rounds 1-3-5-7-9 pull for as many calories on the rower as you can.
In rounds 2-4-6-8-10 get as many double unders as possible.
There is a 30 second rest between each round.

7 minutes

After a long warm up of rowing, running, and pull ups....

WOD (7 minutes) of:

• presses (105 lbs)
• pull ups

Alternate as you see fit during the 7 minutes.