Glenn asks Dustin just one question - "Can you deal with THAT?!?"

SCHEDULE NOTICE: There will be no 6:00 am class on Monday. Other than that, regular hours, so we’ll be open from 8:30-9:30, and from 11:00 on.

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This entry was posted on Saturday, December 4th, 2010 at 17:21 and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed.
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A. 14″ bench press, 30X0, find 1RM; 265
B. Seated behind the neck press, find 1RM; 150
C. Weighted chin-up, chin over vertical plane, find 1RM; 100 lbs.
D. DB external rotations, 1 x AMRAP @ 10% of A, 30X0; 7 w/left, 8 w/right

row 10 min warm up – sprint last 10 sec of every minute
rest 3 min
3 muscle ups on the minute for 10 minutes
rest 3 min
1 challenging HSPU every 30 sec for 10 minutes – adjust height as needed to “just get” rep every 30s
rest 3 min
5 sets:
20 walking lunges controlled
20 push ups contolled
20 GHD sit ups controlled
rest 3 min
row 10 min cool down – sprint last 10 sec of every minute

Row: ~2350m
MU: broke sets 9 & 10
HSPU: hands on 15+10lb bumper plates
Triplet: as Rx
Row: ~2350m

Yoga then water polo. I’m continuously impressed by the athleticism of these water polo players. Most of them were in 7 1/2 foot water for an hour and a half. Whereas I gassed frequently and had to take three breaks.

row 10 min warm up – sprint last 10 sec of every minute
rest 3 min
1 muscle up (trying for second rep) on the minute for 10 minutes
Missed reps 1, 4, 6, 8
rest 3 min
1 challenging HSPU every 30 sec for 10 minutes – adjust height as needed to “just get” rep every 30s
Reps 1-6 @ 1.75″, Reps 7-12 @ 2.25″, Remainder at 3.5″
rest 3 min
5 sets:
20 walking lunges controlled
10 push ups contolled
20 GHD sit ups controlled
rest 3 min
row 10 min cool down – sprint last 10 sec of every minute

I’ll be at the squat bar, puttin’ out the vibe…

@Alexis: Water polo tonight?

A few tests:

A. 14″ bench press, 30X0, find 1RM; 265

B. Seated behind the neck press, find 1RM; 150

C. Weighted chin-up, chin over vertical plane, find 1RM; 100 lbs.

D. DB external rotations, 1 x AMRAP @ 10% of A, 30X0; 7 w/left, 8 w/right

4 hours rest

60 minutes yoga

Bench:5-5-5+;210×11

Strict PU/GS pushups 1 to 7 to 1; 5:51

Rest 10 min

30 DUs OMEM for 10 min.

Unbroken first 4 rounds. 300 DUs in 10 min is PR.

row 10 min warm up – sprint last 10 sec of every minute

rest 3 min

3 muscle ups on the minute for 10 minutes

rest 3 min

1 challenging HSPU every 30 sec for 10 minutes – adjust height as needed to “just get” rep every 30s

rest 3 min

5 sets:

20 walking lunges controlled

20 push ups contolled

20 GHD sit ups controlled

rest 3 min

row 10 min cool down – sprint last 10 sec of every minute

Row: ~2350m

MU: broke sets 9 & 10

HSPU: hands on 15+10lb bumper plates

Triplet: as Rx

Row: ~2350m

Rest 4 hours

Basketball game

OPT, see Joe L.

Row ~2550m

MU: all unbroken

HSPU: all done on the rings

Triplet: as rx’d

Bike: 10 min cool down – sprint last 10 sec of every minute

@ Will…yes, it is at UC 6-8pm…should be a good one! hope to see you there

OPT, see Joe L.

Row ~2150m

MU: Missed round 8,9

HSPU: all done head to floor

Triplet: 15 GHD’s instead of 20

Row : no clue on meters

5K on the treadmill 27:15

Yoga then water polo. I’m continuously impressed by the athleticism of these water polo players. Most of them were in 7 1/2 foot water for an hour and a half. Whereas I gassed frequently and had to take three breaks.

Modified OPT:

row 10 min warm up – sprint last 10 sec of every minute

rest 3 min

1 muscle up (trying for second rep) on the minute for 10 minutes

Missed reps 1, 4, 6, 8

rest 3 min

1 challenging HSPU every 30 sec for 10 minutes – adjust height as needed to “just get” rep every 30s

Reps 1-6 @ 1.75″, Reps 7-12 @ 2.25″, Remainder at 3.5″

rest 3 min

5 sets:

20 walking lunges controlled

10 push ups contolled

20 GHD sit ups controlled

rest 3 min

row 10 min cool down – sprint last 10 sec of every minute