10-9-8-7-6-5-4-3-2-1 Deadlift (1 and 1/2 x body weight) Run 400 meters Squat Clean (3/4 body weight) Weighed 242, so deads were at 365; cleans were at 185. 40:48 This one is brutal – kind of like Linda and Murph got together and had some bastard offspring.  Totally recommend it if you want to get blasted [...]

WOD 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 pood 40 Pull-ups 30 Handstand push-ups 16:42

“Busting your balls” All movements are to be executed with the med-ball. 21-18-15-12-9-6-3 reps for time of Walking Overhead lunges Pull-ups Box Jumps Sit-ups 20 lb ball 31:28

WOD Front Squat – 3-3-3-3-3 Reps 95 / 135 / 225 / 315 / 365 / 405 / 425

WOD For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees 15:42. HSPU were head to abmat, so not really rx’d, but 30 was a tall order that would have taken a hell of a lot longer going head-to-mat, particularly with the triceps being shot from doing McGhee yesterday. [...]

WOD: “McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box 17 rounds, plus the deads and 6 pushups. The most amazing part of this workout was how bad the pushups became as it progressed.  By the end, I was [...]

Image by Getty Images via Daylife WOD “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Score was 294. I’m exceedingly disappointed in my performance. I could sit here and make excuses about [...]

Rest Day, Cheat Day. Not a whole lot to say, other than that the diet changes haven’t kicked in yet and the energy levels are lagging as my body kicks the crack of the refined sugar / flour again.

WOD: Three rounds for time of: 135 pound Hang power cleans, 15 reps 15 Burpees Time: 4:41 This was more of a gasser than I thought it would be. That said, I just didn’t have the pop I thought I would have for this WOD. While the time was comparatively fast, it wasn’t as fast [...]

“Tillman” 7 rounds for time 7 reps 315 lb deadlift 1 full gasser 15 pullups 45 second rest 23:49 as rx’d. Hands took a beating on the pullups, although the pullups felt pretty smooth overall.  Deads got heavy, runs were certainly not sprints, but were all I had. All of the preceding is par for [...]