10 Rds - 30 seconds rest between

10 Butterfly Pullups
6 Pistols (left leg only for me)
10 Sec HS Hold (no wall)
Rest = Winner Wins

Warmup:
General

WOD:
200 Single Jumps (one leg)
21-15-9
HSPU
T2B
200 Single Jumps (one leg)
TIme:

2 Min Abmat Test:
Rest 2 Min
2 Min Abmat Test

REST DAY

Warmup:
Who knows =)

WOD1: Ring Dip / Max Ring Hold Workout
RD             60#x7 / #60 x 6 / #40 x 5 / #20 x 7 / BW x 12
Ring Hold    30sec /   22      /     20     /     12     /    20  , after this, drop to max ring dips with band
***after last rep of Ring Dip, drop weight, jump straight to Max Ring Hold

Teach Class. . .
Then . . .

WOD2: AMRAP 15
10 Hand Clap Pushups
20 T2B
30 Jump Rope (singles, using just left leg)

Warmup - General

WOD1: Strength
DB Rows (seated on bench, bent over)
5 Sets of 8-10 Reps, worked up to 70# DB's

Ran class. . .
Following Class

WOD2:  5 Rounds
15 C2B Pullups
Max Handstand Holds
* Rest 30 seconds between rounds
Total Time: 1:40 / 1:40 / 2:10 / 2:02 / 1:32
HS Hold :   1:11 / :35  /  :40  /  :24   /  :24

Cash Out:
3 Sets of T2B
10 Reps, strict

Warmup:
Just Warmup =)

1.  DB Press (semi-sup)
40# x 8 x 4 Sets
40# x 6 x 1 Sets

2. Muscle Ups + Weighted
Accumulate 30 Total Reps
Worked up to 30# x 1 (sets). Missed on a 40# DB.
Finished the 30, with a final set of 8

3. Deficit Handstand Pushups, w/ 16# Weighted Vest
7 Sets of 3 Reps
2 sets of X with no vest

REST DAY =)

REST DAY   =)

Warm Up:
General Warmup for what I can do

Workout: 
Dynamic Bench
SS w/
Ring Pullups (Weighted first 3 rds) - 20#

1. 95# + 2 - 54#KB's (Black Band)
5/9 , 5/6 , 5/6
2. Bar + 2 - 70#KB's (Black Band)
5/8
3. Bar + 2 - 53#KB's (Green Band)
(drop to no weighted Ring Pullups)
12/8
**Bar was crazy! Without the quarters on there, the movement was tremendous. Once balanced out and got the hang of it, was much easier to balance the bar. Great stuff! Great work today!
Cash Out: 
Band Work for Triceps, Hamstrings

WOD: AMRAP 15 w/ Troys 16# Weighted Vest
10 Ring Rows
10 Pbar Deficit Pushups
10 Vups

Completed: 8 Rds + 20

Cash Out:
Practice Handstand Walks

Strength: HSDPU (using pbars, head to Abmat)
3,2,2,3,3
*** felt super weak today

WOD: 3 RFT
5 HSPU
10 Ring Dips (ext rotate at top)
15 T2B

Cash Out:
5x5
Strict T2B

SATURDAY & SUNDAY

OFF

Much needed. The Iron Cross work Fri night tore me up! Very sore.
Back at it tomorrow.

FRIDAY

Behind the Neck Press:
Pyramid up to 115x5 x 3

KB 1 arm Press
35# x 5 each arm x 3

Skill Work:
L Sit
Pbar work


Night:
Gymnastics
Worked on Iron Crosses
handstands
Muscle ups
Etc...

WOD:  For Time
10 MU
10 Abmat Situps
8 MU
20 Abmat Situps
6 MU
30 Abmat Situps
4 MU
40 Abmat Situps
2 MU
50 Abmat Situps
Time: 11:11

Cash Out:
Handstand Holds on Pbars
L Sit Holds

AND> we had a race. . and I won    :-)
http://www.facebook.com/video/video.php?v=2360702131971

TUESDAY

1RM Weighted C2B Chins
75x1. 85x1. 95xF. Failed few times on this.

WOD: 21-15-9
HSPU ( deficit, on 45's, to Abmat)
chin ups
30 sec L-Sit hold (paralletes)
Time: 12:50
***struggled on HSPU. Think shoulders still junk from max weighted Dips

Weighted Ring Dips
-establish a 1RM
75x1. 95x1. 130x1. 140x1 PR 145xF

WOD: 6 Rounds
5 Strict Pullups
Max rep Ring Dips

Cash Out:
Tabata Abmat Situps x 2
2, 8 round intervals

SATURDAY

1st Gimp Day

Strict Press
95x5. 95x5. 115x5. 115x5. 115x5
(used small box, sat on that...bar racked)
Then...

Strict Pullups
5 Sets of 7-10 Reps

FRIDAY

Mid-day
Box Squats 5x5
185# across
***these were tough!

Evening
Tabata - 24 rds
Kb swings
T2B
DU's
Total:

Rest 1 hr

Gymnastics...
Then...
Broke my fibula :-(

Buy In
General Warmup
Pullup warmup
Some mobility

1. Max Pullups
37. (lost the butterfly)

2. Deadlift 5x3
365# PR

3. 50 Burpees
Time: 2:22

Rest 45-1 hr

4. Clean & Jerk
5x3
135x3. 155x3. 165x3.(failed on 1st) 165x3. 165x3

Buy In:
Med ball Squats
Hip mobility
Box jumps

WOD1: Front Squats
205 x 3 x 3

Cash Out:
Box Jump 42'
5x5
Then...
Rolling Pistols into Box Jump 20'
3 Rounds of 5 each side

Buy In:
Few HSPU's, Pullups

WOD1: 2 Min Test
MAX Defecit HSPU on Pbars, head to abmat
Total 7

WOD: 7,6,5,4,3,2,1
HSPU (45's to Abmat) Slight deficit
Ring Pushups
Squats
20 Double Unders
Time: 7:56

Cash Out:
Barbell Rows
-Pyramid, work up to 195# x 5
then. . .
GHD Situps, 3 Sets of 20

SUNDAY

"GRACE" at TUFF


Time: 2:37

FRIDAY

Squat
205# x 10r x 3s

WOD: ":On The Rocks"
 AMRAP 12
12 DL (185#)
12 Pushups
12 Cal Row
Rounds: 6 r+ 6DL

4:30p
Buy In:

WOD: Bench Press
1RM
225x1. 245x1. 255x1. 265x1. 275x1. 285xF

Cash Out:
Snatch Work
65#

930-1030
GymKen

WOD1
1 Rope Climb
20 Burpees
2 Rope climb
15 Burpees
3 Rope Climb
10 Burpees
4 Rope climb
5 Burpees
Time: 5:22
***no feet on rope climb
Rest 15 Min

WOD 2: 3 Rounds
10 pbar dips (from biceps)
30 sec HS wall hold
15 Squats
Time: 4:43