January 7, 2010

Very nice hit across a couple of domains.
Actually got a little nauseous sitting on the rower to start from yesterday.

BTW what were the damper settings at yesterday?

For time:
1000 Meter row (damper 5) did in 3:49
10 Muscle ups (did them one at at time like a strategy, but probably should have did sets of 2-3)
20 Dumbbell SQUAT clean and jerk (Men 45 lb dumbbells, smoker did 8, then 7, then 7, then 5, then 3)
30 Box jumps (Men 24″ box, 10 then 20)

as Rxd TIME = 14:16

Off to shovel the driveway.

Train Hard, Train Smart, Train to Survive! OkieDB Out!

1000 Meter row
10 Muscle ups
20 Dumbbell squat clean and jerk ( Men 45 lb dumbbells, Women 25 lb dumbbells)
30 Box jumps (Men 24″ box, Women 20″ box)

18:57 with subs as follows:

30 pull-ups + 30 bar dips (purple band) in place of muscle ups
17″ box jumps

***
7 burpees

1000 M row
30 pull ups
30 dips
20 DB squat clean and jerk @ 35#
30 box jumps
=13:55

7 Burpees

Dumbbell clean & jerk
1×3 @ 45 lb dumbbells
1×3 @ 60 lb dumbbells
1×3 @ 70 lb dumbbells

For time:

1000 Meter row
10 Muscle ups
20 Dumbbell squat clean and jerk ( Men 45 lb dumbbells, Women 25 lb dumbbells)
30 Box jumps (Men 24″ box, Women 20″ box)

As Rx’d
Time: 9:34

For time:

1000 Meter row

10 Muscle ups

20 Dumbbell squat clean and jerk ( Men 45 lb dumbbells, Women 25 lb dumbbells)

30 Box jumps (Men 24″ box, Women 20″ box)

As rx’d

Time 14:14

7 burpees

7 burpees

As Rx’d=suckville

1000 Meter row

10 Muscle ups

20 Dumbbell squat clean and jerk ( Men 45 lb dumbbells, Women 25 lb dumbbells)

30 Box jumps (Men 24″ box,
10:2(something)

Dumbbell clean and jerk
1×3 30lb
1×3 35lb
1×3 40lb
Thrustered all of them

1000 m row (left arm only 5:02…sucked)
30 left arm ring dips/30 knee push ups
20 dumbbell squat clean and jerk (30 lb, scaled up, 10lb right arm, no c&j)
30 box jumps 24 inch box
Time: 13:45

7 burpees

12:10 but with 40 lb’ers.
***
7 burpees