10/8/11 BP, box jump, rind dips, pullups

From CF Football 9/30 Collegiate Off Season
SWOD:
BP singles: 155, 175, 185, 190
Max box jump r-leg: 33"
(could have done more but would have needed to recruit left leg too much)

DWOD:
15 - 10 - 5
BP 65% of max = 125#
Ring Dips (scaled up from bar dips)
Strict Pullups
11:10
(Jake did 10:23 w/ bar dips & 120#)

No pain in left shoulder!

10-22-10 weighted pullups. Metcon: OHS, Burpees, Ring Dips

Warmup included 4 sets of hanging out in the bottom of the squat 30 seconds each pushing my chest up and butt down!!

Deadhand Pullups: 3@10#, 3@20#, 3@30#, 3@40#, 3@50#, 3@60# (PR), 2.5@65# (PR)

8 min AMRAP:
5 OHS 95#
8 Burpees
8 ring dips

4 Rounds even.

Pleased with my work today.  Probably should have only done 5 ring dips which would have allowed me to do more of every other movement, but it was still a good workout!  Haven't done OHS in a long time but I could tell a difference-I'm stronger in my shoulders and feeling a little more comfortable in the bottom from the stretching.

6.25.10 Thrusters, run, db swings, ring dips

Thrusters: 45x10, 65x5, 95x5, 115x5, 135x5, finish with front squat 155x5

3 RFT:
Run Chateau Hill
21 DB Swings (2 30# dumbbells)
8 Ring Dips
8:10