Wednesday, February 9, 2011

February 7, 2011

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq.  Nate is survived by his wife, Mindi, and his infant son Parker.
20 min AMRAP of
2 Muscle ups
4 Handstand Pushups
8 KBS (2 pood)

Jack- 7 rds

This was my first WOD with muscle ups. I had no idea if I would just burn out after round one and not be able to get anymore. I have only done muscle ups by themselves in a practice situation. My rounds for this WOD were very low by normal Crossfit standards but I am very happy with my performance. I had a hiccup in my second round of muscle ups and wasted a bunch of time but I pulled it together and finished it out. Total of 14 muscle ups over seven rounds completed. My previous max muscle ups in 10 minutes was 14, but thats just muscle ups, no other exercises. 14 plus 28 handstand push ups, and 56 swings with 2 pood (70lbs), I'll take it!!!

20 GHD's
20 Double Unders
   3 Rounds for time

Jack- 7:28

50 Wall Balls (8lbs)
   for time

Sheila- 6:28

5 Squat Cleans (85lbs)
Sled Drag
5 Sandbag Thrusters (57lbs)
Sled Drag
   3 Rounds for time

DB- 9:33

Jack's OHS Practice:

65 x 3
85 x 3
95 x 3
115 x 2
135 x 3
155 x 2

No comments:

Post a Comment