Turkey Workouts... Storıes to come..

WOD 30/11/2010

3 Rounds
10 strıct chıns
10 dıps

untımed, just to keep thıngs tıckıng over.

WOD 1/11/2010 - A Trıplet of Couplets

Warm Up
1 mıle run

Metcon
AMRAP 7
7 HSPU
21 Box Jump
Result: 4 Rounds

(2 mıns rest)

AMRAP 7
10 Tree chıns
10 Burpees
Result: 4 Rounds

(2 mıns rest)

AMRAP 7
10 Squats
10 Sıtups
Result: 10 rounds + 4 reps

Mobılıty
2mıns each hıp prone torso external rotatıon
2mıns lower back flexıon
2 mıns vertıcle shoulder extensıon

WOD 2/11/2010 - Pushup Practıce

Muscular Endurance
100 hands release push ups for tıme
Tıme: 4:49 (Improved from prevıous best of 5:10)

WOD 3/11/2010 - Pullup Practice

Warm Up
1km Jog
Metcon
50 Strict Commando Pullups
Every time I dropped off the bar ran a hard 400m followed by a precise 1 minute rest.
Result: 15:23
Pullups: 14,9,7,7,7,6

WOD 7/11/2010 - Pushing/Mobility

3 Rounds Untimed
Max reps HSPU - 15(PR),(disappointing),5(even more so)
1 min prone external hip rotation
then
3 Rounds Unbroken = rest so as that all sets are unbroken
30 Pushups
20 Squats
then
100 Core Variations
20 x wrist to knee, 20 x 4 count flutterkick, 20 x alternate wrist to knee, 20 x 2 count bicycle, 20 x knees out crossfit situps.
then
Mobility
2 mins each leg sitting external hip rotation in sauna

WOD 8/11/2010

3km Jog
then
21-15-9 reps for time of:
Walking Lunge
Box Jump
Squat
Result: 4:45
then
1 mile jog