50 burpee muscle ups for time
= 14min51

The perfect end to a tiring day!

1000m Row
50 thrusters @ 20kg
30 pull ups
= 6 min 50 (pb)

Not being able to use my legs for a while has definitely improved my HSPUs!!

“Diane”
21-15-9
Deadlifts @70kg
Strict HSPUs
= 3 min 54
(over 2 min pb)

“Nate”

AMRAP 20 mins
2 MU’s
4 HSPU’s
8 KB Swings @ 24kg
= 17 rounds
(not a pb but first time done jumping into the rings)

5 rounds all out sprint
10 x bench press @ 60% 1rm (47.5kg)
20 x pull ups
Rest 3 mins

1. 56 sec
2. 53 sec
3. 50 sec
4. 48 sec
5. 52 sec

Gymnastic tekkers;
Plate push ups, pike press to headstand, negative muscle ups, shoulder flexion & hollow body holds

3 rounds;
3 L-sit rope climbs
15 burpees
15 G-H-D’s
= 8 min 26

20 KB Swings @ 24kg
1 dead hang pull up
19 KB Swings
2 pull ups
…
2 KB swings
19 pull ups
1 KB Swing
20 pull ups
= 28 min 48 
& not being able to shake my protein!!!

Knee update 22/3/12

Back leg & front leg lunge pain free - very slow but pain free ;-)

New 1 rep max Bench Press @ 77.5kg - power lifting standard with pause at the bottom ;-) goal for end of April 80kg!

WOD:
60-50-40-30-20-10 tire sledge hammer strikes
30-25-20-15-10-5 toes through ring

= 12:22

14/3/12
am:
Snatch grip press x 5
15, 20, 25, 30 & 35kg

100 ab mat sit ups
5 MUs
75 sit ups
10 MUs
50 sit ups
15 MUs
25 sit ups
20 MUs
= 20min41

pm:
Gymnastic skill work