Sunday, October 20, 2013


Strength 1: Establish a 1 RM Back Squat (No Pause)

Gymnastics Weakness (choose 1):
Option 1: 10 Minutes Handstand walk practice (goal is max distance)
Option 2 Kipping HSPU practice (accumulate 20 reps with good form)
Option 3: 4 x Max Effort Ring Dips (resting 90 seconds between attempts)

Speed: EMOM for 8 Minutes
Shuttle Sprint (5 m down/back + 10 m down/back)

WOD: For Time
5k Run


  1. Strength: 180# - new PR for me by about 25#, but the last time I tried a 1RM was at least 6 months ago.

    Gymnastics Weakness: Opt 3 - ME Ring Dip - 5 reps the first round, then 4 the next 3 rounds.

    Speed: Check. Worst part of this for me was the turn, didn't feel all that quick with that.

    WOD: 5k - 23:40 - had to do this on the treadmill, it was either that or push 70# worth of kids in the stroller. I put the incline on 1.0 and ran. I didn't feel like I had to puke at the end, so that was good. I was definitely dreading this.

  2. Strength: 325#, not a PR

    Gymanstics: Opt 3 -ME Ring Dip - 15 reps all rounds, messed around with kipping and strict

    Speed: Check

    WOD: 25:10 - felt alright, was pretty spent by the end

  3. Strength: 375#. New PR, up 10# from previous. Felt like I could have done better if I hadn't done Saturday's workout the day before this. Goal is to get to 400#.

    Gymnastics: Spent the whole time trying to get the handstand walk down. Still very poor at this. only got about 3 feet.

    Speed: Only got 3/4 of this done before ripping my shoes.

    WOD: 22:30.....

    for the filth 50.....

    I ripped my shoes.....