09/29/2016

2 rounds
:50 nose to wall hold, 8 GHD Sit ups, 8 Back Extensions
14 x 1 Power Cleans (100#) every :30 this went surprisingly well, I was a bit nervous about the weight.
7 x 4 Front Squats (90#) every 1:00
5 sets
4 Deck Presses 25# DB, :55 Row Rest 3:25
1:49.1/252m/18cals
1:48.6/253m/18cals
1:49.1/252m/18cals
1:47.8/255m/19cals
1:48.6/253m/18cals

35 CTB Pull ups
Time: 7:04(spent too much time feeling sorry for myself for not being able to string these together)

09/28/2016

A. 3 x 500m Stone Carry
B1. 3 x 5 Close Grip Bench Press (100#) Rest 1:00
B2. 3 x 5 Pendlay Row (105#) Rest 1:00
Every 2:00 for 10 sets
4 CTB, 6 HSPU, 8 Box Jump Overs, 25 Double Unders (did not get to the double Unders)

09/26/2016

Snatch - build to a max in no more than 7 reps (65, 70, 75, 80, 85, failed at 90# disappointed)
3-3-3 Back Squats (:04 descent) rest 3:00 (110#)
5:00 clock: Row 850m, 26 Wall Balls
Time: 4:40 (row - 3:24.6)
5:00 Rest
5:00 clock: 26 Wall Balls, 850m Row
Time: 4:40 (row - 3:30.1)
For every second slower than first row, 1 round of Cindy
Rest 5:00
6 rounds of Cindy (5 pull ups, 10 Push ups, 15 Squats)

PM
1000m Swim (25 minutes, pool was crowded and just wanted to get done)

09/25/2016

10:00 clock
8:00 max Clean and Jerk (115#)
2:00 max Wall Walks (10)
15-10-5
Power Cleans (85#)
Ring Dips (struggle per usual with these)
Time: 6:15

09/24/2016

Morning - 1250m Swim

A1. 4 x 5 Push Press (85, 90, 95, 100#) :60
A2. 4 x 3 Strict Chest to Bar Pull ups (getting closer to being able to do these) 2:00
For time 100% effort
12 KB Thrusters (25#)
12 Burpees
12 Pull ups
Time: 1:48
Rest 2:1
12 KB Thrusters
12 Burpees
12 Pull ups
Time: 1:53
750m Row 97%
Time: 2:57.1

09/23/2016

2 x not for time
:40 Nose and Toes to Wall hold
5 Strict Pull ups
5 Ring Dips
A. 14 x 1 @ 75% 1RM (95#) Power Clean every :10
B. 8 x 3 Front Squats @ 73% 1RM (105#) every :60
5 sets 4 Deck Press (25# DBs), :50 Row
1:51.1/225m/16 cals
1:51.1/225m/16 cals
1:48.2/231m/17 cals
1:47.7/232m/17 cals
1:48.6/230m/17 cals
30 Pull ups
Time: 1:56

09/21/2016

4 x 35m Stone Carry
3 x 6 Close grip Bench Press rest 1:00 (90#)
3 x 6 Pendlay Row rest 1:00 (95#)
EMOM 20:00
Odd - 3 Chest to bar Pull ups, 20 DU (did 40 single Unders)
Even - 6 HRPU, 6 Russian KBS (70#)

58 Burpees

09/20/2016

3K row
Off rower every 1K
4 Wall Walks

09/19/2016

10 x 1 Power Snatch 80# every :30
4-4-4 Back Squat (:04 descent) rest 3:00 (105#)
5:00 clock
800m Row, 24 Wall Balls
For every Wall Ball NOT completed in time cap = 2 Burpees over the box
NO penalty - finished with :30 +/-
Rest 5:00
24 Wall Balls, 800m Row
For every second slower than first row 1 round of Cindy
NO penalty - completed row in same amount of time.

09/18/2016

20:00 AMRAP @ 75% effort
5 Tire Flips
8 Dips
4 Stone over Shoulder
:40 FLR Hold
Rounds - 6

9/17/2016

A1. 4 x 6 Push Press 90# :60
A2. 4 x 5 CTB Pull ups (more like strict pull ups) 2:00
100%. Effort
20 Thrusters (55#) unbroken
20 Pull ups  (11, 7, 2)
Time: 1:56
3:1 Rest
20 Thruster (unbroken)
20 Pull ups (7, 7 , 4, 2 )
Time: 2:15
Rest as needed
3 x
8 KB Front Squats with 35# in front rack position
8 KBS 24kg
8 Box Jump Overs
OMG this was tough!
Time: 6:41

09/16/2016

A little rowing ...
3 x
350m Row
1:30 Rest
250m Row
1:00 Rest
150m Row
1:00 Rest
3:00 Rest between Rounds
Times:
1:52.1/1:18, 1:48.7/:53, 1:48.7/:32
1:47.8/1:15.4, 1:49.5/:54.7, 1:49.7/:32.9
1:51.3/1:17.8, 1:49.5/:54.7, 1:47.3/:32.1

09/15/2016

2 x not for time
:30 Nose to the Wall hold (this wasn't too bad the scary part was getting down)
:10 1 arm passive hang (definitely improved on these as in the past I was able to hang for :10 on both sides)
20m Broad Jumps
A. 14 x 1 @ 75% (95#) Power Clean every :15
B. 8 x 3 @ 70% (95#) Front Squat every :60
Then
5 sets
4 Deck Presses (DB 20#), :45 Row, Rest 3:00
Times for row: 1:52.5/200m/14 cals. , 1:51.9/201m/14 cals, 1:49.2/206m/15cals, 1:47.6/209m/15cals, 1:47.9/209m/15cals

09/14/2016

I had the do the EMOM first and then finished with weight stuff.
EMOM 18:00
1 - Double Unders (did singles for :40)
2 - 6 CTB (Struggled with these today)
3 - 8 Ring Push ups

A. 4 x 25m Stone Carry
B1. 3 x 8 Close grip Bench Press (85#) :60
B2. 3 x 8 Pendlay Rows (95#) :60

800m Run @ moderate pace 4:06

09/12/2016

10 x 1 Power Snatch every :30 77#
3 x 5 Back Squat (deload, last set no more than 65% 1RM, 85, 95, 105#) 2:30 rest
5 sets
1-2-3-4
HSPU/Power Clean (85#)
Rest :60
200m Run
Rest :60
I didn't time this WOD but I think it took right around 29:00 including the rest time
800m Sled Drag because 400m wasn't awful enough.

09/11/2016

This was probably just as much a mental test as a physical one:
10 rounds
500m Row
15 Burpees
Time: 37:21
I did this same work out on 5/18/2015 and it took 45:30.

09/10/2016

A1. 4 x 5 Push Press (85, 90, 95, 100#) :60 rest
A2. 4 x 4 Strict C2B Pull ups (not quite C2B but getting closer)
Then
100% effort
15 TTB, 5 Wall Walks, 15 Wall Balls
Time: 2:35
Rest 4:1
15 TTB, 5 Wall Walks, 15 Wall Balls
Time: 2:32
3 sets
7 STO (75#), :15 Assault Bike
Rest 2:30

09/08/2016

3 x not for time
4 Double Touch (TTB/Pull up)

5 1 arm DB Thruster (30#)
30 Double Unders (urg!)
12 x 1 Power Cleans (90#) every :15
8 x 3 Front Squats (90#) every :60
10:00 Skills - Dips (EMOM 5 Dips)

5 sets 

4 Burpees, :60 Row, Rest 3:30

1:56.5/260m/18cal.

1:56.7/257m/17cal.

1:54.9/261m/18cal. 

1:54.9/261m/18cal. 

1:55.8/259m/17cal. 

09/07/2016

Urg! Car wouldn't start this morning so ran the mile to the gym. I am grateful that I live so close and can still get my workout in but getting frustrated with my car.
3 set max reps in :30 Thrusters (65#)
10/11/11
3-2-2-2 Close grip Bench Press (85, 95, 100, 105#)
EMOM 12:00
Even - :40 single unders (watch a Kelly S video on proper body position when jumping rope, so focused on trying to maintain good body position)
Odd - 8 Ring Push ups (:12 - :15 and then held FLR until the :30 mark)
Rest 4:00
EMOM 12:00
1 - 6 HSPU (not deficit but getting lower)
2 - 1 Rope Climb (rope is in very bad condition, frayed)
3 - 6 CTB Pull ups

Shoulders were toast after this 12:00. 

09/06/2016

3K Row easy rest day
Time: 13:23

09/05/2016

400m Run - 1:41
Rest
1 mile Run - 8:49
10 x 1 Power Snatch (75#) every :30
1 - 1 - 1 - 1  Back Squats (115,125, 135, 145#)
3 x every 3:00
10 cal Row, 8 Burpees over erg, 30' Prowler Push
(Each round took about 1:30)
Rest
400m Sled Drag

09/04/2016

Did a fun little workout today:
300m Run w/14# med ball
300m Farmers Carry (24kg KBs)
300m Sled Push (50#)
10 Tire Flips
Time: 13:15

09/03/2016

16:00 @ 80%
5 Tire Flips (actually enjoyed these)
8 Ring Dips (struggled after the 2nd round)
6 Front Rack Box Step ups (55#)
25m Bear Crawl
Rounds - 5

09/02/2016

A1. 4 x 6 Push Press (85, 85, 80, 90)
A2. 4 x 3 Strict Chest to Bar (not quite CTB)
100%
15 Burpee Box Jump Overs
15Wall Ball to 10'
Time: 2:07
4:1 Rest
15 Burpee Box Jump Overs
15 Wall Balls
Time: 2:00
2 sets
10 STO (65#), :15 Assault Bike

09/01/2016

3 x not for time
3 TTB/Pull up (had fun with these)
5 1-arm DB Thrusters (30#)
30 Double Unders
12 x 1 PowerCleans (88#)every :15
8 x 3 Front squats (85#) every :60
10:00 Skill work
4 sets
1:00 Row, 3:30 Rest
1:48.3/20 cal.
1:46.7/21 cal.
1:46.0/21 cal.
1:47.1/21 cal