03MAR2011

Workout #1:
Easy run to gym (~1.5 mi)

Core Warmup x3 (45#, 95#, 95#)

21-15-9
  SDHP @ 95#
  Overhead Squat @ 95#
this was the CF WOD posted at our gym.  finished in 5:02.

20 One-Leg GHD Situps (10 ea)

Practice One-Arm Handstands, Reverse Hyper, Hamstring Hold

Easy Run back from gym (~1.5 mi)

Workout #2:
Warmup:
  25 Assisted Muscle ups
  25 Inverted Rows
  25 Pushups

10-9-8-7-6-5-4-3-2-1
  BP @ 185#
  Burpee Pullups

5x:
  14 Unilateral DB Press @ 75# (7 ea)
  10 One-Arm Pushup (5 ea)

5x:
  10 LDBR+Pushup (5 ea)

3x:
  10 Cable Lat Pushdowns (50#-60#-60#)