10/23/13 - (S) Deadlift Pullup Pushup

8 Rounds

1 interval
3x  DL @135
10 Pullups
10 Pushups

rest as needed between intervals

10/22/13 - (W) Snatch-Lunge-Push-Lunge

10 RFT

10 Snatch w 50
10 Lunge Step
10 Pushup
10 Lunge Step

17:30

10/21/13 - (R) Alex Home

10/20/23 - (Y) All Day Yard Work

10/19/13 - Rest Day

Running around with Becky

10/18/10 - (K) Goun Gee

X3

10/17/13 - (R) Rest Day

10/16/13 - (S) Bench and Kettlebell

Bench 2-2-2-2-2-2-2-2-2-2  minute rest between rounds
135/145/155/165/175/185/195/185/185/185

100 45lb KB Snatch (alt 10 per arm) do not put KB down

Time  5:48

10/15/13 - (W) Run - Pushup

Run 4000 m
Rounds of 10 pushups every minute

250 Pushups

10/14/13 - (S) Bear Complex

Bear Complex

125/130/135/125/125

Good, shoulder a little tweaked

10/13/13 - (R) Rest Day

10/12/13 - (W) 5 Hours of yard work

10/11/13 - CD WOD from 8/25/13

Did back on 8/25/13  forgot to record time

Today in 13:35

as I recall it was in the 13:XX lat time

08/25/13 - (W) CF WOD for 8/25/13

10 Rounds for Time and Load

1 - Clean and Split Jerk at 125lb
5 - Pullups
10 - Pushups
15 - Squats


Nice workout, the CNJ totally changes the dynamic

10/10/03 - (W) Rule of Three

10 Rounds for Time

3 - Squat Clean @ 95lb
3 - Hand Stand Pushup
3 - Strict Pullup

Time 11:32

10/9/13 - (K( Goun Gee

3x Slow and hard and deliberate.

7 minutes a round

10/8/03 - (R) Rest Day

Very sore

10/7/13 - (W) CF WOD from Today

RX'd 6 Rounds for Time
Run 400m
25 Pullups


Modified

3 Hill Runs (Prob 250m)
25 Pullusp

Time  23:28

10/6/13 - (R) Rest Day

10/5/13 - (S) "DT" WOD Modified

5 Rounds of

12 Dead Lift
9  Hand Power Clean
6 Push Jerk

RX'd is 155

Did 95lb

Time 11:57

10/4/13 - (W) Kettlebell CNP and Snatch

10 Rounds of KB Clean and Press followed by
10 Rounds KB Snatch

Work to Rest
1:1

Time 26 Minutes

Ave 48 sec round CNP
and 36 sec round Snatch

10/3/13 - (R) Rest Day

Mom in town

10/02/13 - (W) All-Arounder

10 Rounds for Time

3 - HSPU
6 - Pullups
9 - Situps
12 - Pushups
15 - Squats

Time 18:14

Hard but good

10/1/13 - (K) Goun Gee

3x GGK

09/19-30/13 NYC and Ireland

Walked a lot, and by a lot, I mean I pulled my hamstring walking