31st October 2010: WOW

5mins slow Grok crawl (completed with the assistance of Willow)

22nd - 28th October 2010

22nd
10:30 (ABW)
A1 Adv frog stand x3x10s
A2 XR Bulgarian dip x3x4
A3 Plyo pullup x3x4
A4 SLS x3x3/side
A5 HLL x3x5
A6 Air baby x3x5s/side
B1 Deadlift 100x3x5 / B2 Box jump x3x6 (4'35)

25th
12:00 (Home)
A1 HeSPU w/legs bent + feet against wall x3x4
A2 Assisted single-arm chinup x3x3/side
A3 Shrimp-A x3x4/side
A4 Wheel rollout x3x10

28th
09:15 (ABW)
A1 XR front lever (flat tuck) x6x5s
A2 Single-arm pushup x3x5/side
A3 XR front lever row (tuck) x3x6
A4 HLL x3x5
A5 QDR x3x10s/side
B1 BB front squat 60x3x5 / B2 The Cred 30x3x3/side (5'15)

13th-18th October 2010

13th
10:15 (ABW)
A1 XR front lever (flat tuck) x6x5s
A2 Single-arm pushup x3x6/side (2nd rung)
A3 XR front lever row (tuck) x3x5
A4 QDR x3x10s/side

15th
10:30 (ABW)
A1 Adv. frog stand x3x10s
A2 XR Bulgarian dip x3x4
A3 Plyo pullup x3
A4 SLS x accumulated 5 reps/side

18th
10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 HeSPU w/legs bent + feet against wall x5,3,3
A3 BTN pullup x3x5
A4 Shrimp-A x3x3/side
A5 BB rollout x3x10
A6 Handstand x3x10s
B1 Hang clean 60x3x5 / B2 Burpee x3x5 [4'30"]
S1 MWOD

12th October 2010: Snatch Paw

11:00 (ABW)
A1 MWOD
B1 VO2 max KB snatch 16x29 set + torn calluses

10th/11th October 2010: WOW: Grok's Rock

83kg

10th
MDA WOW: Grok's Rock
I used a 6.5kg rock, Polly a 5kg. Both finished in 18'05.

11th
10:15 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 HeSPU w/legs bent + feet against wall x3x4
A3 BTN pullup x3x4
A4 BB rollout (standing)x3 (kneeling)x2x10
A5 Handstand x3x10s

4th October 2010

10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 HeSPU w/legs bent + feet against wall x4,3,3
A3 Wide BTN pullup x3x3
A4 Shrimp-A x3x2/side
A5 BB rollout x3x9
A6 Handstand x3x10s
B1 VO2 max KB snatch 16x12 sets

2nd October 2010: WOW: The Sweatstone

WOW: The Sweatstone
Used a 15lb stone.
No time on this one as I was constantly interrupted by a large, boisterous dog.... I reckon it could have taken 4mins or so. I concluded that a dog would be an excellent companion for play/fractal exercise though!

1st October 2010

10:10 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 XR Bulgarian dip x3x3
A3 Explosive pullup x3x3
B1 VO2 max KB snatch 16x10 sets