4/17/2014

3 rounds for time:
25 kettlebell swings, 53
15 pull-ups

6:38

4/16/2014

A. Rope climbs, max in 2:00
B. Pistols, max alternating in 2:00
C. Handstand walk, 10:00 to establish a max single distance
+
For time:
50 double-unders
10 burpees
40 double-unders
10 burpees
30 double-unders
10 burpees
20 double-unders
10 burpees
10 double-unders
10 burpees

A. 4
B. 41
C. 44 feet
+
4:30

4/15/2014

A. High-bar back squat, build to a max
B. Split jerk from blocks, build to a max
+
For time:
50 toes-to-bar

A. 270 (PR+5)
B. 205 (PR+10)
+
3:35

4/13/2014

"300FY"

150 cals

4/12/2014

8:00 to build to a power clean max
2:00 rest
8:00 AMRAP power cleans @ 90% of max
+
For time:
50 handstand push-ups

195
2:00 rest
26 cleans @175
+
6:50

4/10/2014

AMRAP in 20:00:
10 wall balls
10 box jumps, 20"
10 deadlifts, 145
10 burpees

7 rounds+wall ball, 9 box jumps

4/9/2014

A. Shoulder press, build to a max
B. Weighted pull-up, build to a max
+
For time:
30 muscle-ups

A. 110 (PR+10)
B. 61 (PR+1) +153 bodyweight= 214
+
13:02 (10:00 PR)


Good day today. I was happy to PR both my shoulder press and weighted pull up (even if the pull up was just by 1 pound). I was VERY happy with my PR on the 30 muscle ups for time. The last time I did 30 MUs for time, my time was around 23:00. I did sets of 2 for the first 10 then switched to singles. I had no misses and all the muscle ups felt really good. Very happy with this!