08/11/10
BW 75.2kg (AM)
-Handstands
-Pull-ups
-5 rounds for time of:
150 Jump Rope
10 RH swings, 40lbs DB
10 LH swings, 40lbs DB
Time: 10:35
-Flag

Solid metcon. Think I can beat 10min.

06/11/10
BW 74kg (PM)
-Deadlifts: 125 x3 / 142.5 x3 / 160 x3
-5 Rounds of:
7 DH Pull-ups
10 Deadlifts, 100kg
Time: 9:48
-Weighted Plank

Solid on the DL, 4 is there. Ouch on the metcon.

04/11/10
BW 74.4kg (PM)
-Weighted Dips: 20 x3 / 25 x3 / 32.5 x3
-Weighted Pull-ups: 17.5 x3 / 20 x3 / 25 x3
-6 Rounds for time of:
100 Jump Rope
10 Dips
Time: 10:30
-Standing Incline Evil Wheel

Go for 34 x3 on dips and 26 x3 on pulls.

02/11/10
BW 74kg (PM)
-Front Squats: 75 x3 / 85 x3 / 95 x3
-Back Squats: 65 x10x3
-7 Rounds for time of:
10 Lunges, 40lbs DB alt legs
10 GHR
Time: 8:46
-Plank 2min

Solid and heavy on the FS. Maybe have 4 there.