Cycle’s End

The last WOD of the latest cycle, and it was a doozy. Weighted ring dips. And a Tabata protocol Mash-Up of Wall Ball shots (12 lbs) with box step-ups (20″), rest 3 min, then Kettlebell Swings (1.5 pood / 53 lbs) and

Heavy Daze, Again

Power Cleans (set new 1 RM at 155 and new 3 RM at 145), and Heavy Daze, Again, with 175 lbs, again, finishing in 4:49, a 26 second improvement over my last time, Aug. 31st, 2009.

Deadlifts Muscle Ups Handstand Pushups

Deadlift work-sets at 250 lbs (5 x 5), plus red band assisted handstand push-ups (total of 16) and (mostly) blue-band assisted muscle-ups (total of 20). Didn’t get in all the sets I wanted but it was better than nothing.

Back Squat and Rando

Back Squat 5 Rep Max Effort: 160 lbs. “Rando” (200/150/100 m Farmer’s Walk, 21/15/9 OHS, and 10/10/10 Burpee-Pull-Ups) at 17:45. 45# and 65# on the Walk and OHS, respectively. A nice morning.