"Lynne"

5 rounds for max reps:

Bench Press  (I did approx. 75% Bodyweight - 135lbs)
Pull-ups

1. 10 and 20
2. 11 and 21  (And so Tyler thinks to himself: "Hey, I'm doing great! Maybe I'll go up a bit every round!")
3. 8 and 15 ("So much for that idea.")
4. 7 and 14
5. 4 and 12 

Total was 122. 

"It's only 4 minutes"

Started out with some handstand push-ups
5-4-3-2-1. 

I did the first 5 and the last 1 strict, but kipped a bit on the rest.



“It’s Only 4 minutes…4 times”


AMRAP in 4 mins x 4

6 Toes to Bar
12 Deadlifts 155/115
24 Double Unders

4 mins Rest

(Continue AMRAP where you left off)


I ended up with 9 rounds, plus 6 T2B, 12 deadlifts, and 2 DUs.

Going into this, I was a bit concerned that the T2B would aggravate my hamstring.  They did not.  They did aggravate me, however.  Because I still sort of suck at them when fatigue kicks in.

VolkeFit

A lingering chest cold kept me from working out for most of the last two weeks, with the exception of doing push-ups at home in random bunches to reach a daily total over 100.  I didn't track that here, but did keep a food and push-up log on my phone that I may end up posting in monthly installments, just to keep that note from getting too unwieldy.  If you thought my WOD entries were uninteresting, wait until you see that.

Back to Steve's garage.  Here's what I did.


Three rounds of:

10 x fat bar thrusters (95lbs)
15 x shoulder height bell swings (70lbs)


Rest five minutes.


Ride the AirDyne for 5km. 

Every 500m, hop off and do:

6 burpees.
8 sit-ups. 

Pull and push

I didn't get to CFR like I wanted to, so I did a quick workout in my basement. 

5 rounds, for time:

300m row
15 push-ups

8:47

Pheezy still ain't easy

3 Rounds:


5 Front Squats @165/115
18 Pull-ups
5 deadlifts @ 225/155
18 Toes to Bar 20 GHD sit-ups
5 Push Jerks @ 165/115
18 Hand release pushups


I don't get an rx'd star this time around.  Due to my leg, I didn't want to do that many T2B, so I subbed GHD sit-ups instead.  GHD sit-ups are easier than toes to bar, so I did a couple more per round.  I should have maybe done 24 or 28 per round, now that I think about it. 

Also, because of a shortage of racks, I had to clean the bar from the ground for the front squats and push jerks each time.   So that's gotta count for something, right?

Time was 18:48. 
 
I was worried about how the semi-heavy front squats, DLs and GHDs would affect my leg, but it's actually feeling a bit looser than it has in the last few days. 

Push Press, Weighted PLU, AMRAP (DUs and Burpees)

Push press 5-5-5 (start at 70%)


135-145-155


Wt. PLU 3-2-1
3x35
2x45
1x55 (KB)

I tried 1x60 and got close, but I kipped, and chicken-necked quite a bit on it and am not sure if my chin actually broke the plane  

B. 12 min AMRAP

11 double unders
1 burpee

12 Double unders
2 burpees

13 double unders
3 burpees

etc.
Continue up the ladder for 12 min. Score is total rounds.

I did 11 rounds, plus 12 DUs and 20 burpees. 

All but one of my sets of DUs were unbroken. 

Ring Dips and Ring Rows / Rowing and Drags

A. Perform 10-1:
Strict dips
Ring row

Even though we were doing one less rep every time, they felt like they weren't getting any easier.  Did them unbroken.


B. 3 rounds for times

500m row
Indoor sled drag forward 135/95
Drag it back in reverse

(Start at opening of new area, drag to platforms)

Rest 3-5 mins between rounds.

First round - 2:18
Second round -2:21
Third round - Doesn't count because I grabbed the ladies' 95lb sled rather than the dudes' 135lb sled.  DAMMIT.