New Workout Partner

Had a good workout with Cor.

CFWU x3

20 x 25 lbs ammo can swings
10 x 20 lbs Manmakers
3 Rounds for time

Cor 16:38

Then did 9 Consecutive Muscle Ups. Almost at 10. Next Week!

non scheduled rest day

Taking a break after Murph and the muscle ups. A little sore.

Murph

Murph

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.

48:51
(No Weight)

Oh ya and 8 consecutive Muscle ups. No Big Deal!

Weekend WOD

Not really a workout but....

Sat 12 May
Presence patrol
10km with 25-30 lbs

Sunday 13 May
Deliberate attack

The Day After

CFWU x 3 Good times

6x3 50lbs Pull ups

HSPU

11-10-10

Run 1 Mile

7:40

First Group Wod

today was the first group workout!

Fight Gone bad

which consists of 3x5min rds with 5 exercises each are done for one min
wallball 10lbs @10ft (sub)
Deadlift highpull 75lbs
Boxjump 20"
Pushpress 75lbs
Skipping (5 single unders, or 2 DU's are one point) (sub)

all are counted by reps except the last...

270

Was happy with my score but it needs work.

Row

CFWU x3

Rowed 10000m
42:45

White Water Blues

For time:
50 Box jump 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35Lbs DB)
50 stepsWalking Lunge,
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
50 Double unders (tuck jumps)
26:23

20 Seconds faster then last time. Did the 50 knees to elbows consecutive this time and think that slowed me down a bunch. Thought I would have done better as the last time I did this was over a month ago. It just shows that I haven't been focusing on eating and sleeping.

OUCH!!!

CFWUx3

5x10 30lbs Pull Ups

5 rounds of

5x 30lbs ManMakers
5x Pull ups

then...

Tabata Glut-Ham Sit ups (score of 6)

5x HSPU

Killer!

Heavy

CFWU x 3

Dead Lift
225x3, 245x3, 265x3, 295x3, 225x1

HSPU
5-10-5

2x20 Glut-ham Sit ups

I was happy with 10 HSPU in one set.