5 rounds, Muscle Ups, Burpee Pull-Ups

Five rounds for time of:
3 Muscle-up Handstand push-ups = Subbed in 5 Muscle ups
10 Burpee pull-ups

1 = 1:27
2 = 2:12
3 = 2:29
4 = 2:46
5 = 2:50
TOTAL = 11:46

I can barely do a muscle up so I figured adding in a handstand would just be dumb. I still had the rings lower than they are RX'd. However the MU's went pretty good. Pullup burpees are tough. I struggled with coming right off the floor from the burpee to the pullup. Had to jump up and then focus on the bar.

"Jackie"

1000 meter row = subbed 45lb SDLHP x 100reps
45 pound Thruster, 50 reps
30 pull-ups

Row = 2:52 broken I think 50-30-20
Thruster = 2:52 broken I think 25-15-10
Pull-Ups = 1:37 broken I think 15-8-7
TOTAL = 7:22.03

Bayless was right, this one burnt. I did not go as hard on the SDLHP because I am just getting back after so long off. The Thrusters were not as bad as I had played them out to be in my mind as I had worked through this in my head. I broke them up more than I should. The pull-ups could have been stronger but when I finished I hit the ground and I could not move my arms. They were fried. Better description was that they were burning like your legs would from lactic acid after a hard race. I know I could have broken 7 min today with better planning and more confidence. Still got some good work done, for the road back. I have now surpassed total number of work outs in the last 8 days than I did all of October.

"Helen"

Three rounds for time:
Run 400 meters = as usual subbed in 800meter bike
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Round 1 = 3:42
Round 2 = 3:57
Round 3 = 3:53
Total Time = 11:33

Just was not into this today. I was up at 6:30 and should have come in. As it was I went back to bed and got up an hour later and did not make it in until 10am. Wind was high which made the bike miserable. Just did not have any fire today. I am going to hit it tomorrow and do "Jackie" looks like it will burn.

The Bayless Thanksgiving Day Special

Biked 5 miles with Jennifer.

Did this in my sisters basement. In St. Louis.
50 push-ups - 5 Jumping Jacks = 1:05
45 PU - 10 JJ = 1:39
40 PU - 15 JJ = 2:29
35 PU - 20 JJ = 2:31 Did 37 on accident
30 PU - 25 JJ = 2:11
25 PU - 30 JJ = 1:59
20 PU - 35 JJ = 1:13
15 PU - 40 JJ = 1:46 Forgot top hit split on time.
10 PU - 45 JJ = :56.84 fast because of hitting late on last one.
5 PU - 50 JJ = :56.1
TOTAL TIME = 15:53
Push-up total = 275

This had me burning early. I was struggling with fatigue on the push ups early. By round 2. Flew threw the jumping jacks. Good workout Coach Bayless. Jen did this one with me she was on the standard full body push ups till round of 25 push ups then she did adapted from knees.

Cashed out with:
100 Crunches
50 Butterfly sit ups
100 Right-Left-Center
500 Crunches
50 Butterfly Sit Ups
200 Crunches
TOTAL ABB EXERCISE = 1000

Max rounds and reps in eight minutes of: 4 handstand pu, 2 pood Kettel bell swings, GHD situps

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

5 rounds
Round 1 = 1:08
Round 2 = 1:32
Round 3 = 1:33
Round 4 = 1:50
Round 5 = 1:42
Last round finished at 7:46. Tried to start HSPU but time ran out.

As I elevated feet time ran out.

Decet today. Actually tried the 70lbs on the KB swings. Felt good. Still have to be careful with my back. The GHD's were solid but my back did not like the over extension. Had to be very careful by the end. Hand Stand Push Ups were what they were. I still suck at them. Did them the same as always. I think I should have had 6 rounds, in shape possibly 7.

12 min as many rounds, 35lb dumbel thruster, 1 = 15ft rope ascent

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

7 Rounds plus 9 thrusters at 11:59.

Yet another example of how bad shape I am in. This one hurt bad. The rope ascents killed me. Hard to believe I have done workouts with 20 plus rope ascents. I ripped hide off my fingers and tore a good spot on my right lower leg. Just a rough workout on me tonight. But at least I was in the gym and got another one in.

Three rounds for time of:30 Kettlebell swings, 1.5 pood,25 Wall ball shots, 20 pound ball,20 Pull-ups

Three rounds for time of:

30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Round 1 = 3:01
Round 2 = 4:15
Round 3 = 6:40
Total = 13:57

Well I hope I am back. It has been since Oct. 24th since my last work out with spances of 10 days between workouts before that. Todays was miserable. I am very out of shape. I was wishing I was dead by halfway through round 2. Lactic burn hit and I was done. Round 3 doubled my first round time. I did not even burn my first round because I knew this was going to hurt later on.