1.10.12-Monday

PANOS


5 minutes Handstand walking (16-20' furthest)

3 rounds unbroken for a total of 4 cycles
1 strict pull-up
2 Strict T2B
5 Deficit HSPU 45's

21-15-9
Push-up
Butterfly pull-up
2:20
Aim to break 2. All unbroken but the transition and fussing with grip pads cost me some secs.

5 Front squat EMOM x 10 (135 for speed)

4rounds
5 Prone rack tri extensions
5 Wide grip bent over rows (135) 

12.26.11-Monday

PANOS


2x10 Band resistance pull-ups (strict)

WOD
1k run
100 push-ups
50 KB swings (70)
11:15

Monday the 18th of May, 2009

Ten rounds for time of:
3 Weighted Pull-ups, 40 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 40 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Skill of the week: Handstand Push ups

Notes, tools, articles and ephemera:

• Progressions for handstand push ups from Beastskills.com
• If you missed Michael Pollan in Miami check out this video.
• Three part instruction videos on the kipping pull-up featuring Adrian Bozman from the CrossFit main site. Part 1, Part 2, Part 3.