4/21/2016

Hang Power Clean (5@35, 3@55, 3@75, 3@85, 4@95, 3@100)
4 Rounds
400m Assault Bike (raining this morning so didn't run)
Power Cleans 55#
KBS 35#
Time: 6:38 (1:33, 1:38, 1:43, 1:40)

4/20/2016

Thruster, build to a max. for the day (5@35, 2@55, 2@65, 2@75, 2@85, 1@95, 1@105, 1@110)
2 Rounds
750m Row, 25 Wall Balls, 10 Burpees
Time: 11:49

4/18/2016

Squat Snatch 5@35, 5@55, 3@65, 3@70, 1@75
Back Squat 5@75, 5@95, 3@115, 3@125, 2@135
EMOM 18:00
1) 4 HSPU
2) :30 Double Unders (good day for double Unders, was stringing them together better than I have for a long time)
3) 5 Pull ups

4/17/2016

1000m Row
50 Thrusters (45#)
20 Pull ups
Time: 8:43

04/16/2016

Rest Day
Started this beautiful day with a long walk with the pups. The rest of the day will be filled with yard work, grocery shopping and cooking.  I love spring and warm weather.  70+ today, perfect!!!

4/15/2016

Back Squat 3 x 3 (5@45, 5@65, 5@85, 3@105, 3@115, 3@125, 3@135, 3@145)
12 x 1 Power Clean every :60 (5@105, 7@110#)
3 x 4 Clean Grip Deadlift (145, 155, 165)
9 OHS (45#), 9 HSPU
7 OHS (55#), 7 HSPU
5 OHS (65#), 9 HSPU
Time: 6:43 (way harder then I thought it would be)

I was feeling energetic and decided to hit a class at the gym..
Partner WOD
21-15-9 Thrusters (35#)
Each partner completes a round before switching
21-15-9 Pull ups
Each partner completes a round before switching
21-15-9 cal. Row
Time: 22:09

4/14/2016

10 Walking Lunges w/30# KB, 300m Row
8 Power Snatches (45#), 300m Row
6 CTB Pull ups, 300m Row
3 Stone over Shoulder, 300m Row
10:00 Assault Bike

04/13/2016

Front Squat 5@35, 3@65, 3@85, 3@95, 2@105, 1@115, 1@125, attempted 135 failed then 1@130, 1@135
EMOM 14:00
Even - Toes to Bar 9
Odd - Double Unders 10
Then
EMOM 5:00
3 Pull ups, 5 Push ups, 6 Squats
Enjoyed this workout today, even with front squats and double unders, my two nemesis 😛!!!

4/11/2016

7 x 1 Squat Snatch  (70#)
3 x 4 Strict Press (75, 80, 80)
7 Rounds
10 cal Row, 7 Power Cleans (75#), 7 Wall Balls (14#) Rest 1:30
Times: 1:24, 1:21, 1:21, 1:22, 1:21, 1:20, 1:23

04/10/2016

Light day today 🙂

30 Pull ups (12-7-6-5)

30 Wall Balls (14#) unbroken

Time: 2:57

04/09/2016

Rest Day
I went to my first barre class. Loved it! Challenging and fun, I will definitely be going back.

04/08/2016

3 x 4 Back Squats (5@45, 5@75, 5@95, 4@115, 4@125, 4@130#)
EMOM 8:00 Power Clean (first 4@105, then 6@110#)
3 x4 Clean Grip Deadlift (135, 145, 155#)
Then
4 RFT
250m Row, 8Front Squats w/35# KB in front rack, 6 over the Erg Burpees
Time : 11:16 (front squats were awful)

04/07/2016

10 Walking Lunges w/14# wall ball OH + 500m Row (1:56.4)
Rest 2:00
8 Burpees to Plate + 500m Row (1:57.6)
Rest 2:00
6 C2B Pull ups + 500m Row (1:57.2)
Rest 2:00
20m OH Carry (75#) + 30 cal Assault Bike (2:42)
Then
30 Ball Slams 20# (:53)

04/06/2016

Front Squat double (10@35, 5@55, 5@75, 3@95,  2@115, 125 got distracted and dumped this)
EMOM 12:00
Even - Toes to Bar 8
Odd - Double Unders (10,10,11,12,12)
Rested 1:00
EMOM 10:00
Even - 7 Pull ups

Odd - 10 HRPU

04/04/2106

7 x 1 Squat Snatch @ 85% of last week max. (65#)
3 x 4 Strict Press pause at top (75#)
4 Rounds
250m Row, 10 Power Clean (75#), 10 Wall Balls (really wasn't happy seeing these today :). Rest 2:00
Times: 2:15, 2:10, 2:15, 2:09

04/03/2106

Holleyman
30 Rounds
5 Wall Balls (14#)
3 HSPU
1 Power Clean 95#
Time: 32:46 (10 rounds - 9:58, 20 rounds - 20:57, I was hoping to finish in 30:00, HSPUs were my biggest concern. I needed to go unbroken on the HSPU to stay on track but missed it on 3/30 rounds. I was pretty pleased with completing this WOD. I thought they would find me crumpled in the corner crying 😅!

04/01/2016

3 x 5 Back Squats (5@45, 5@75, 5@95 warm up then 5@115, 5@115, 5@125)
EMOM 8:00 - Power Clean 105#
3 x 4 Clean grip Deadlift (130, 140, 150)
4 x
250m Row, Walking lunges with 55# bar in front rack, 30 Double Unders, 10 Burpees
Trying to stay positive about double unders, still struggling but not giving up!
Time: Too long!

03/31/2016

4 Stone Over the Shoulder/500m Row (1:55.3)
Rest/Walk 2:00
4 Burpees/500m Row (1:58.1)
Rest/Walk 2:00
6 Chest to Bar/500m Row 1:57.9
Rest/Walk 2:00
4 Stone Over Shoulder/30cal. Assault Bike 2:59/1712m

30 Hang Clean + Shoulder to OH (65#)
Time: 2:35