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Thanks for the kind words about the muscle ups. As you can imagine, I am really happy finally to have them.

4/25 WOD
Every minute on the minute
8 Burpee Box Jumps (24″/20″)

20 for 20.
Holy crap, Malzone's kitty must have gotten run over to make him so mean as to program this one! As much of a mind game as anything else. My burpees took 38 to 42 seconds each minute, leaving 20 seconds for rest, but it seemed like only about 5 seconds before "3-2-1 Go!" Quite proud that I got all 20 in. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/6967167534/[/url]

Claw

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Great Work Everyone!!

[B]WU:[/B]
500m row
3 rounds of Cindy

[B]WOD:[/B]
Five rounds for time of:
Turkish Get-up, 15 pound barbell, 21 reps
Run 400 meters

42:51

[I]Started with the 35# bar. 1st round took over 10 min. !! Went to the 15# bar. I was able to move faster, but my shoulders were STILL smoked!![/I]

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Wendesday 4-25-12
J.J. scaled

Subbed Shoulder press for the Parallette HSPU

For time:
75# pound Squat clean, 1 rep
10 Shoulder Press 75#
75# pound Squat clean, 2 reps
9 Shoulder Press 75#
75# pound Squat clean, 3 reps
8 Shoulder Press 75#
75# pound Squat clean, 4 reps
7 Shoulder Press 75#
75# pound Squat clean, 5 reps
6 Shoulder Press 75#
75# pound Squat clean, 6 reps
5 Shoulder Press 75#
75# pound Squat clean, 7 reps
4 Shoulder Press 75#
75# pound Squat clean, 8 reps
3 Shoulder Press 75#
75# pound Squat clean, 9 reps
2 Shoulder Press 75#
75# pound Squat clean, 10 reps
1 Shoulder Press 75#

13:40

Did this outside. It was threatening rain. Had steaks on the grill.

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4/24
3x10 reverse hypers @ 80
3x10 GHD back extensions
WOD 4:00 AMRAP
10 KB snatch @ 35
8 BJ @ 24"
5 burpees
2:00 rest
4:00 AMRAP
20 DU
5 Pullup
10 pushup
2:00 rest
4:00 all work @ 95
20 DL
20 HC
20 push press
row last :10
post run 1 mile

4/25
seated DB press 2x3 @ 35 2x3 @40 2x3 @ 45
close grip bench 5 @ 135 8x5 @ 185
5 shrugs+ 3 power cleans 5 @ 135 5 @ 155
WOD EMOM 20:00
6- O/H lunge @ 45
4 pushup
2 burpee

post run 1 mile

m/57/180

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last nite since my coach was ****ed off :) at me for choosing to help my wife finish moving home (long story but we have lived apart for almost 7 years)over the weekend vs helping him at the regional games (he is in charge of the infield area) he said he designed this wod just to keep me thinking of him whenever i took a step.

amrap 12 minutes

7 16" box squat
14 lunge
7 24" box jump

7 round plus 3 squats.

after tuesday's back squat to last nites wod my legs are toast. i can hardly wait till tomorrow to see how they feel based on the way they feel right now.

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4/26
WOD 5:00
DB squat Clean to O/H @ 35
28 reps

m/57/180

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Cliff - I hate that when it happens!! (Glad for you that you & the Mrs are living together! Best of luck!) Nice job BTW.

JB - Awesome WODs as always!! (DB Squat Cleans are BRUTAL!!)

"The other" Bill H - Nice work on J.J. (My shoulders hurt from what we've been doing this week & READING what you did!!)

[B]WU:[/B]
500m Row

2 rounds:
10 Squats
10 Push Ups
10 AbMat Sit Ups

[B]WOD:[/B]
9-6-3
115# Thursters
Scaled (jumping) Muscle Ups

4:46

[I]Thought about doing 135#. Had an attack of common sense after doing one. Tried to squat clean the first one, which was tough. Had to bail at the bottom during the 1st 2 rounds.

Ended up being FIRST in the class!! AND on of the top scores for that scale in both classes!! :pepper: Not bad for an old dude!! :D[/I]

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[QUOTE=William Hoogsteden;1056190]
Ended up being FIRST in the class!! AND on of the top scores for that scale in both classes!! :pepper: Not bad for an old dude!! :D[/I][/QUOTE]

Bill H - Nice!!!

Good job everyone. I don't even have to think about your awesome workouts and my shoulder hurts. ;)

Cliff - Congratulations on getting your home combined.

4/26 Box jumps, lunges, KB squats

Warmup: 50 single unders; abmat sit-ups, back extensions, squats X 3 X 10 reps

Workout: AMRAP 12:00
24" box jump X 10
25m walking lunge
35# KB squats X 10
4 rounds + 10 jumps + 25m lunges

Cashout: shoulder and t-spine mobility

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4/27 WOD

Overhead Squats 3-3-3-3-3
105-115-125f-125-125-135

Followed by:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
6:43.

OHS felt very solid except for the fail at 125, where I was never really centered under the bar. Otherwise, I was very pleased with ROM and balance.

Annie was a PR by 2:30! Holy crap! Double unders went very well, no more than one or two misses on any round, and no breaks on sit ups. Wanted sub-9 and got sub-7. Nice way to start a weekend.

Claw

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4/27 wu run 1 mile
WOD
row 1000m damper @ 5
50 45# thrusters
30 pullup
11:49
2x10 box squat @ 185 w/blue bands

4/28
re do of the 5:00 DB 35# squat clean to O/H
40 reps

m/57/180