20100327 1200hrs
WOD100307: "Helen": Three rounds for time:
Run 400 meters
21 Kettlebell swings (24kg KB)
12 Pull-ups
As Rx'd in 12:44. Had to run into the house for the PUs.

20100325 0500hrs
WOD100306: For time:
5 Muscle-ups
15 Back squat (Rx is 95#)
10 Muscle-ups
30 Back squat
15 Muscle-ups
45 Back squat
10 Muscle-ups
30 squat
5 Muscle-ups
15 Back squat

Did MU = 1 PU / Dip, and sub'd 40# DB Front Squats for Back Squats. PU to thick-lipped doorway, dips to chairs (toes touching 50%).
19:20

DeadLift and heavy OHS metcon

20100323 1300hrs
WOD100305: 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Used 100kg and 60kg. As Rx'd in 21:06.

20100314 1600hrs
WOD100302: 8 rounds of Run 400m, Rest 90 seconds. Post total time to comments not including 8th rest.
24:13 = runs of 1:30, 1:27, 1:39, 1:47, 1:47, 1:42, 2:01 (ran to get dog...added about 10-15secs), 1:48 (+ 7rests of 90secs)



20100316 1830hrs
WOD100303: Shoulder Press 3-3-3-3-3-3-3
60kg x 3
60kg x 3
62.5kg x 3
65kg x 3
67.5kg x 2
65kg x 3
65kg x 2

War Frank

20100312 1600hrs
WOD100301: "War Frank": Three rounds for time of 25 Muscle-ups, 100 Squats and 35 GHD situps.
Sub'd 25PUs/25Dips = 25MUs and regular anchored SUs.
39:30
Hadn't worked out for a bit as wasn't feeling good / no time. BACK AT IT!
That was a tough WOD...guess that's the point. RIP Capt. Frank