Saturday, November 03, 2012

Halloween Week

Monday - Went to xfit, started skill work with double unders... max was only 19, 5 minutes worth of trying. Next was handstand holds, 45sec on 15 sec off, totaled 3:25... hard on the shoulders!
WOD - 4 min AMRAP
2 HSPU
4 WallBalls 20#
6 rounds +2 hspu.  The last hspu took 45 seconds worth of failing.... shoulders were spent!
Finished with and easy 2 mile bike, and a 2 mile walk of the dog and Y.

Tuesday - Did plank hold for time, 2:10. Also did Ring Push Ups tabata - 52 total.
WOD
Deadlift - 7x1
Ended at 245#

Wednesday - Halloween! Did a team row for calories, for 10 minutes! 210 cals total. Cash in was 5 minutes of 30# ball slams, 20 sec on/20 sec off. 64 total (8 each round?)
WOD
Push Press - 7x1
Ended at 105#?

Thursday - Started with a 5 minute row for calories, 88 cals. Skill work was muscle up progression. Got 2 jumping bar muscle ups from the box.
WOD - 5 RFT
Max Rep Back Squat - 145#
7 Burpee Box Jumps 20"
8,8,8,8,10 - 42 total in 10 min something. Felt this too much in my back, wanted more reps or more weight... BBJs were easy!

Friday -

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