500 Hindu Squats in 23:19
100 Pushups (40-20-20-20)
100 Tabletop Ring Rows (20-15-10-10-10-10-10-5)

1 mile Run in 11:15

Box Squat up to 46"

A1) Box Squat-Parallel 185x8/225x8/245x8
A2) Elevated 1-leg Hip Bridge 3x12ea. (bw)

B1) DB Neutral Grip Bench Press 65sx8/75sx8x2sets

C1) HSPU 12/7/8
C2) Pullup (wide) x 10/Neutral Chin x 8/Chin-pinkies touch x 10

3x400m sprints (4min. rest between) @ 2:05 each

KB 1-arm OH Press, 10x each (53 pounds)
Neutral Grip Chins, 10x (started kipping after 3rd round with slow negative)

5 rounds, 1min. between each exercise.

50-30-20 rep rounds for time:

Hindu Pushups
Hindu Squats

*PR in hindu pushups (48 reps on first set...the rest were unbroken)

time: 18:45

Deadlift max single at 400. 5x3 @ 275
Assisted ring pistols 2x10
Chins 20reps/6 reps
KB 1arm oh press 2x12ea.
Biceps burnout 35s to 10s x 10 reps
Triceps burnout 100 to 20 x 10 reps

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AM workout (Strength&Power):

Back Squat to a Heavy Single...did 300 pounds (not quite ass to grass, but well below parallel)

Power Clean 5sets x 3 reps @ 185 pounds

Bench Press 5sets x 3 reps @ 185 pounds


PM workout (Conditioning):

Crossfit's "Fight Gone Bad" workout. 3 rounds/1min each station/1min rest at end of each circuit.

Wall Ball (16 pounds)
Row (Calories)
Sumo Deadlift High Pull (75#)
Push Press (75#)
Box Jump (20")

Score: 369

Halloween Conditioning

OCt 31st:

50-30-20 rep rounds (as little rest as possible):

Hindu Pushups (did 40 unbroken first set)
BW Lunges (alt.)
Sprinter Situps (alt)
KB Sumo DL High pull (53 pounds)

time: 20:10