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Old 12-28-2006, 03:09 PM   #21
Joe Marsh
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12/27
4 rounds for time:
375m run
5 Muscle Ups
10 KB jerks (5/5), 20kilo

22 min

12/28
Burgener Warm Up x 2
OH Press
95x3
105x3
115x3
125x3
135x3
145x1

DB windmills
3x5/side, 35lbs

Knees to Elbows
15/12/9
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Old 01-03-2007, 12:26 PM   #22
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16kilo KB warm up:
3 x 5 / side of
swings
OHS
windmill

Ring work:
Max Muscle Up Attempts - 2, 3
Have gotten 5 in a row before, don't know what happened today.
2x of Muscle Up/L-hold/Skin-the-cat pullout

WOD
4 rds of:
375m Run
10 KB Thuster, 16kilos KBs
14:06

Awesome workout today considering my long "holiday" layoff.
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Old 01-03-2007, 12:27 PM   #23
Joe Marsh
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16kilo KB warm up:
3 x 5 / side of
swings
OHS
windmill

Ring work:
Max Muscle Up Attempts - 2, 3
Have gotten 5 in a row before, don't know what happened today.
2x of Muscle Up/L-hold/Skin-the-cat pullout

WOD
4 rds of:
375m Run
10 KB Thuster, 16kilos KBs
14:06

Awesome workout today considering my long "holiday" layoff.
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Old 01-04-2007, 09:34 AM   #24
Joe Marsh
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Burgener Warm Up x 3

Clean and Jerk
115 x 3
135 x 2
155 x 2
165 x 1
175 x 1
175 x 1

1 Arm DB Snatch @ 45#
3 x 3 / side

DB Windmill @ 35#
3 x 5 /side
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Old 01-08-2007, 06:05 PM   #25
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KB Warm Up
20 2H swings
20 swings (10/10)
20 swings(5/5/5/5)

Ring Work
Tucked Front and Back Levers

15/12/9
Muscle Ups
KB Thrusters, 16kg
21:12
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Old 01-09-2007, 06:40 PM   #26
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CFWU x 3

Hand Stand Practice on Parallel bars and gound.

AMRAP 15 minutes
5 Burpees
5 Pullups
5 Sandbag Hang Power Cleans

9 rounds + 5 Burpees

Dry heaved after this one
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Old 01-10-2007, 09:53 AM   #27
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Row 500m
3:12

ME OH Press
125 x 3
135 x 2,2
145 x 1,1,1

DB Windmill, 35#
2x5/side

1 arm SP/PP/PJ, 35#
L: 12,7,3
R: 13,9,3

Knees-to-Elbows
15/12/9
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Old 01-12-2007, 09:57 AM   #28
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Frong Stand:
2 x 30s

Tucked Front Lever:
15, 15, 12, 10, 8

4 rounds of:
6 DB Snatches (3/3), 45#
12 Dips
24 Squats

9:12
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Old 01-13-2007, 09:53 PM   #29
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CFWU x2

For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps

Mods:
100 SDHP w/ two 22.5# DB's
165# Bench @ a BW of 183#

41:39
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Old 01-15-2007, 04:25 PM   #30
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Burgener Warmup x 3

ME Deadlifts
135 x 8
135 x 5
250 x 3
280 x 2
295 x 2
305 x 1
310 x 1
315 x 1 (PR)
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