Chipping away at the "Paper Route"

Friday 10/02/2009
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood,subed 1.5pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells,subed 1pood
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents, subed 9supine ascents

19:17

I have no idea where the time went with this one. I was doing great and all of a sudden, BAM it was over at 19:17. Do not know whate else to say.

Saturday 10/03/209

"Paper Route"
A. perform 22 push up burpees in 60 sec
(all males jump to a 9ft marker, all females jump to a 7ft marker)
if you complete this you have 3 minutes rest before B; if you do not complete this you have 1 min rest before B
B. perform 40 box jumps in 60 sec
(all males jump to 20", all females jump to 14")
if you complete this you have 3 minutes rest before C; if you do not complete this you have 1 min of rest before C
C. perform 45 air squats in 60 sec
(everyone - hip crease below knee)
if you complete this you have 3 minutes rest before D; if you do not complete this you have 1 min of rest before D
D. perform 75 double unders in 60 sec
if you complete this you have 3 minutes rest before E; if you do not complete this you have 1 min of rest before E
E. perform 40 jumping chin ups in 60 sec
(bar 8 inches below both arms fully extended when on box)
if you complete this you have 3 minutes rest before F; if you do not complete this you have 1 minute of rest before F
F. perform an average of 14 sit ups anchored on a tabata protocol for 8 sets
if you complete this you have 3 minutes rest before G; if you do not complete this you have 1 minute of rest before G
G. perform 50 hanging knees to elbows in 3 minutes
(cannot touch down)
if you can complete this you have passed, congrats; if you cannot, you have to perform 150 hanging knees to elbows for time to finish including reps you have already completed within the 4 minutes; ensure you time the entire 150 and post to comments

This was a WOD from OPT's blog everything was finished in the 60secs, I did not make the knees to elbows and forgot that I was not to touchdown, even if I had remebered I would not have made it. Needless to say I did not complete the 150 for time. All in all this was a tough WOD, you think, 60secs this is going to be easy. Well I had seconds to spare at the end of each round.

Today

30 Muscle-ups for time

5:27

I have done this 3times now all within 3-5secs of each other. During the WOD I have not been at full extension and will definetly try that next time. I did this in the morning and came home in the afternoon to work on full extension MUPs. Full ROM is difficult, I did find that offsetting my hands from the center of the rings allowed my grip to stay on longer during the tunr out. I was able to muster up sets of 2 up to 12 not for time and then I was done.

I can not wait until my bumpers arrive, there are WODs that I am skipping as it is difficult to do them at the gym, poor excuse I know. I seriously need the external load WODs.