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Old 10-16-2008, 06:22 PM   #81
Sean Kufel
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Re: Sean's Workout Log

W/U: 4 DH Pull-ups/8 KTEs/12 Squats x3

5 Rounds:

Row 2 min. (for calories)
30 seconds ring push-ups
Rest 90 seconds

Rd. 1: 39 cal./17 RPU
Rd. 2: 39/13
Rd. 3: 35/15
Rd. 4: 35/15
Rd. 5: 36/14

Total: 184/74 (258)
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Old 10-20-2008, 06:44 AM   #82
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Re: Sean's Workout Log

Out-Of-Town Weekend Update

[Saturday, Oct. 18]

Makeshift Outdoor 'Helen'

3 Rounds:
400-ish meter Run
21 KB Swings, 40 lb.
12 Ring pull-ups (some jumping)

10:35

[Sunday, Oct. 19]

"Deck of Cards"

Diamonds: Sit-ups
Hearts: Dips
Spades: 45-lb. Thrusters
Clubs: 45-lb. OHS

24:16
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Old 10-21-2008, 07:18 PM   #83
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Re: Sean's Workout Log

W/U: 250m Row/5 Pull-ups/10 OHS

Yesterday's Main Page WOD

AMRAP in 20 minutes:

95-lb. Thruster, 5 reps
95-lb. Hang power clean, 7 reps
95-lb. Sumo deadlift high-pull, 10 reps

8 Rounds + Thrusters/Hang PCs
9 Rounds in 20:36
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Old 10-22-2008, 05:15 PM   #84
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Re: Sean's Workout Log

W/U: 10 Ring dips
20 OHS (PVC)
30-sec. L-sit
(x3)

Split Jerk, 5-5-5-5-5
135-155-175-185-195
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Old 10-28-2008, 07:20 PM   #85
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Re: Sean's Workout Log

Back from the sickness today.

10 Rounds, for time:

12 Pull-ups
12 Burpees

32:11
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Old 10-29-2008, 06:38 PM   #86
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Re: Sean's Workout Log

CFWU x2
Clean 135 lbs. x3

Squat Clean, 1-1-1-1-1-1-1
165-185-190-195-200/fail-200/fail-200/fail-200 (fourth time's the charm)

10 OHS/10 AbMat Sit-ups after each clean
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Old 10-30-2008, 03:42 PM   #87
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Re: Sean's Workout Log

W/U: 10 OHS/10 Wallballs/5 Med ball cleans x2

"Elizabeth"

21-15-9
Clean 135 lbs.
Ring dips

11:33
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Old 11-01-2008, 09:49 AM   #88
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Re: Sean's Workout Log

Wt: 187.0 lbs.
BF: 14.1%
MM: 41.6%


W/U: Bit of a mash-up

For time:

Run 200m
40 Squats
Run 200m
30 KB Swings, 55 lb.
Run 200m
20 Thrusters, 65 lb.
Run 200m
10 Pull-ups
Run 200m

9:48

Bar hang (:45)
Bottom squat (1:00)
Plank holds
Handstand (:45)

Plank holds
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Old 11-02-2008, 07:40 AM   #89
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Re: Sean's Workout Log

CFWU x3 minus pull-ups

Main Site WOD, Clocked Pull-up Ladder

12 Minutes completed

65-lb. snatch, 4x5
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Old 11-05-2008, 06:50 AM   #90
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Re: Sean's Workout Log

W/U: 10 OHS/Samson Stretch/10 Push-ups/5 Pull-ups x4

3 Rounds, for time:

800m Run
15 Clean & Jerk, 115 lbs.

27:49

12 KTEs
200m Farmer's walk, 55-lb. KBs
5 Muscle-ups
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