Lynne: Ring Dip and Ring Row

**12/30/11, CFRV, 1600 -
RD: 18, 15, 13, 12, 10 = 68
RR: 12, 12, 10, 10, 10 = 54

15-10-5

15, 10, 5

Hang Power Snatch 135 lbs
Box Jumps 24"
Pull Up

goal is 135

12/30/11, CFRV, 1000 - 5:46 used 115

12-9-6 Sqt cln & jrk, mscl-up

12-9-6
135 sqt cln and jerk
muscle-up

**12/24/11, CFRV, 1100 - 17:20
muscle-ups - R1: 5,4,3 R2: 4,3,2 R3:2,2,2
every first muscle-up was with a regular grip. rep scheme might not be accurate

21-15-9: Pistols with Roll, Push Up

For TIME
21-15-9:
Pistols with Roll on right and left leg
Push Up

*12/21/11, CFRV, 1000 - 9:23

Weighted Dips 3-3-3

12/19/11,CFRV, 0900
3, 3x35, 3x70, 3x105, 3x114

Swim 1,500 meters

12/17/11, Roseville Aquatics Center, 1745 - 52:32
nice and easy rest day. did not push too hard
did 100 breast, did 100 back, 100 butterfly

Row 1000 meter

**12/16/11, CFRV, 1600 - 3:24

5 Rds: 10 DB plance thru, 10 ddhng pllup, 10 toes to bar

For QUALITY
5 ROUNDS:
10 Dumbbell Planche Throughs (pick a weight that feels heavy)
10 Deadhang Bar Pull Ups
10 Strict Toes to Bars with Straight Legs

***12/16/11, CFRV, 1700
for quality - not for time. used 15# on dumbbell planche throughs

Karen

150 wallballs for time

*12/16/11, cfrv, 0900 - 7:20

06/11/10, CFV, 0700 - 8:30

25-20-15-10-5 GHD, 1-2-3-4-5 Muscle Up

FRIDAY 111104

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Goal: unbroken muscle-ups. no step, jump to rings

12/06/11, CFRV, 0700 - 9:06
ghd's unbroken. set 4 of mu was 3-1, set 5 was 2,1,1,1. Every mu had turn-out. used step to set grip.

Dipping Lynne

5 rounds
max reps ring dips
max reps pull up

* 12/02/11, CFRV, 0900 - 128
Ring Dip: 22 12 19 14 10 = 77
Chin-up (strict): 12 10 10 9 10 = 51
2nd wod, lots of distractions, strung out over a time

02/06/10, CFV, 1000 - 185 reps
dips: 25,17,16,14,16 = 88
pull: 21(B/G),22(G),24(B),17(G),13(B) = 97
B=Butterfly, G=gymnastic
1st round of pulls was awfull, lost rhythm, switched to gym kip.
Not feeling it today, lack of focus and intensity. ate lots of sugar last night....ugh.