W1: "Annie" (Situps, DU's), Pullups & W2: Row, "Annie" (DU's, Situps)

11/13/12

Workout 1 "Annie" (backwards)
5 rounds, reps x 50-40-30-20-10
Situps
Double Unders
(9:10)
Butterfly Kip Pullups x 100 (9:30)

Workout 2
Row 1 mile (6:01)
Row 1 mile (6:36)
5 rounds, reps x 50-40-30-20-10
Double Unders
Situps
(7:15)

W1: Butterfly Kip, W2: Thrusters, Double Unders & W3: "Walsh" Burpee/Pullups, Squat, Overhead Run

11/11/13

Workout 1 (7:30am)
Butterfly Kip Pullups x 100

Workout 2 (12:00pm)
Thrusters (70) x 30
Double Unders x 25
Thrusters (70) x 20
Double Unders x 50
Thrusters (70) x 10
Double Unders x 75
(12:00)

Workout 3 (5:45pm)
"Walsh" www.crossfit.com hero wod
4 rounds of:
Burpee Pullups x 22
Squats (no rack) (185#) x 22
Overhead Run (45# plate) x 200m
AMRAP 30 minutes = 156 reps
(38:13)

I did a drop in workout at www.crossfitvisone.com. They put a 30 minute cap, or AMRAP, I could only complete 3 rounds plus Burpee/Pullups x 22 in 30 minutes. I took a good break and then finished the remainder (Squats x 22 and 200m overhead walk) in 38:13. I did the burpee pullups unbroken with a couple breaths between reps. The squats I tried to break up something like 12-6-4.  Which sucks because I ended up dead lifting, cleaning, and pressing 185# x 12. I used the overhead walk for cardio recovery. I had no problem keeping the weight overhead for 200m unbroken, but it smoked my shoulders, so I still had to take some decent breaks. I am inefficient and slow as shit–is what I am really trying to say. My traps are smoked!