Fridays WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

This one is an old favorite of mine. I PR'ed last time at 17:32 which was only 8 seconds faster than my time before that. I think the failure that time was I went all out on the pull ups and completed close to 40 using the butterfly in about a minute or so. I soon fell apart after that. I completed the pull ups in about just under 5 minutes. This time I took a different approach and did a tabata style butterfly kip. I completed the 100 pull ups in 4 minutes even. Now the rest of the WOD went as usual push ups are hard, and the sit ups just eat up a lot of time. Now the squats without the use of a med ball is a whole new ball game, (no pun intended.)
Anyhow I do not use a med ball for my squats anymore and it adds a difficulty to the squats. There is nothing to drop onto now and I have nothing to help me back up with a bounce, its all legs and hips and after suffering through the 100 squats this way, I think that's the way it should be. so Angie as RX'ed 17:13 a new PR.

Pistols

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Yesterday I did Mary. This WOD is one of the two WOD that I have trouble doing as RX'ed. The problem is the pistols. I can do a 1 legged squat but only from an elevated position so my forward heel wont have to stay above the bottom of my glute upon descent. I have a bit of a flexibility issue with my hamstrings, and my right hip is always an issue. I dont feel that that Mary can be considered "RX" until I can do a proper pistol (one legged squat hip below parallel of knee, while standing on floor).
I did complete 7 rounds and 12 pull ups. I used the butterfly kip and for some reason I have lost my fluidity with the movement. I will need to work on this.....
Looks like I will have plenty of practice with Eva later on today.

Filthy Fifty'

I did the Filthy fifty on Friday,
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I only have an 18lb med ball so I did 6 extra wall balls to make up the difference in weight. I was cruising along pretty good for most of the WOD. I need to find a way to get through those burpees. I think it took me over 6 minutes to do them, the first 2 burpees about put me out. I did some exercises unbroken, the double unders I did in about 90 seconds, but those frickin burpees just kill me every time. My time was 27:18 which is slower than my previous time, I blame that on the competition factor and the respiratory infection I am still battling. Anyhow, goal is to get this one under 24 minutes.