10/5/2016

A. 3 x 20m Farmers Carry (32kg) ending up doing 4 x 25m
B1. 3 x 4 Close Grip Bench Press (100# felt heavy today)
B2. 3 x 4 Pendlay Row (105#)
4 Rounds
250m Row, 8 Burpees over the erg, 12 KBS (35#), Rest 2:00
Times: 2:15, 2:15, 2:17, 2:24 (Burpees were the difference)

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)

09/21/2016

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

09/14/2016

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

09/07/2016

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. 

08/31/2016

The morning wasn't going so well until the last part of the workout.
3 x 6 Thrusters :40 Rest (65, 70, 75#)
3 x 4 Close grip Bench Press (85, 90, 95#)
EMOM 12:00
Even - Double Unders :40
Odd - 8 Ring Push ups

Rest 4:00
EMOM 12:00
1 - 6 HSPU
2 - Rope Climb
3 - 6 Chest to Bar Pull ups (finally, finally stringing these together 👊)

08/24/2016

3 x 5 Thrusters every :40 (55, 65, 75# screwed up on the weights, thought I had started with 65#)
3 x 5 Close grip Bench Press rest 2:00 (75, 85, 90)
Then
EMOM 10:00
Even - Double Unders :40
Odd - 12 GHD Sit ups
Rest 4:00
EMOM 10:00
Even - 100m Shuttle run (25/25/25/25) with 20#
Odd - 2-3 Strict HSPU

10:00 mobility

08/17/2016

3 x 4 Thrusters 65, 75, 85# rest :40
3 x 6 Close Grip Bench Press (85#)
EMOM 10:00
Even - 25 Double Unders (the curse has returned) or :40
Odd - 10 GHD Sit ups
Rest 4:00
EMOM 10:00
Even - 100m Shuttle run with 20# Dball 25/25/25/25
Odd - 2 Strict HSPU (not to a deficit but to one AB mat

08/10/2016

3 x 6 Stone over shoulder (67# need to go a heavier but next stone is 150#)
3 x 6 Close grip bench press 2:00 rest (85#)
EMOM 10:00
Odd - Double Unders :40 (the curse has returned and it is infectious)
Even - 10 GHD Sit ups
Rest 4:00
EMOM 10:00
Odd - 100m Shuttle Run w/20# Dball (25/25/25/25)
Even - 5 Strict HSPUs

07/27/2016

3 x 4 Stone over Shoulder (67#) :60 Rest
3 x 10 Close Grip Bench Press 65, 75, 85#
EMOM 10:00
Even - :30 Double Unders
Odd - 10 GHD Sit ups
4:00 Rest
EMOM 10:00
Even - 100m Shuttle Run
Odd - 3 Strict HSPU

PM
30 sets :30 Assault Bike 90% aerobic, :30 50% aerobic

07/22/2016

A1. 3 x 8 Close Grip Bench Press 70, 75, 80# :60 Rest
A2. 3 x 8 Pendlay Row 95#
Then
4 sets :15 Assault Bike @ 97% 2:45 Rest
5 sets 3 Power Cleans (95#), 100m Sprint rest is walk back
Time: 11:03

02/19/2016

3 x 15 Scap Push ups :60 rest
A. Hang Snatch + Hang Squat Snatch + OHS Max for the day (44, 48.4, 52.8, 59.4, 66, 68.2, 70.4)
B1. 3 x 6 Close grip Bench Press (85#) :60 rest
B2. 3x 6 Pendlay Row (105#)
EMOM 20:00
1 - 6 Air Squats, 4 KB Snatch (each arm)
2 - 5 Burpee Toes to Bar (had fun with these)
3 - :30 Double Unders (9, 19, 12, 10,15 so inconsistent)
4 - 5 HSPU (was able to go unbroken for 4 rounds, last round 3 and then 2)

02/05/2016

3 x 15 Scap Push ups :60 rest

A. Hang Power Snatch to Hang Snatch 70#

B1. 3 x 8 Close Grip Bench Press (65, 70, 75#) rest :60

B2. 3 x 8 Pendlay Row (95#) rest 2:00

EMOM 15:00

12 KBS (24kg)

:30 Double Unders

12 Box Jumps

10/20/2015

A. 4 x 1.1.1 Split Jerk Clusters (95, 105, 110, 115# finally felt good!
B. 3 x 3 Behind the neck Strict Press 75#
C. 4 x 1 Close Grip Bench Press 80, 85, 90, 95
8:00 AMRAP
4 Pull ups, 8 Power Cleans (95#), 3 CTB, 20 Double Unders
Rounds - 2 + 4 pull ups, 8 Cleans, 1 CTB
Rest 4:00
8:00 AMRAP
250m Row, 20 Wall Balls
rounds - 3

10/14/2015

I started out pissed about the WOD, mostly because I am struggling with the Split Jerk. But in the end today wasn't so bad and best of all my split jerk felt pretty good. 

A. 3 x 1.1.1 Split Jerk Clusters :10/2:00 (85, 95, 105#)

B. 3 x 4 Behind the neck Strict Press (70#)

C. 3 x 4 Close Grip Bench Press (70, 75, 80#)

5:00 Skill Work - Double Unders 

AMRAP 8:00

8 Chest To Bar (getting better, 2 at a time although still having to reset), 5 Power Cleans (95#), :30 FLR Rounds = 3

Rest 4:00

AMRAP 8:00

350m Row, 6 Burpees over the Erg, 12 UB Wall Balls

Rounds = 2 + 215m Row

10/07/2015

A. 4 x 1.1 Split Jerk Clusters (85, 95, 105, 115, I was feeling pretty good until the last cluster, hit the first one but missed the second. Still struggling with getting my feet to move)
B. 3 x 6 Behind the Neck Strict Press (65#)
C. 3 x 6 Close Grip Bench Press (65, 70, 75#)
D. 8:00 AMRAP
6 Pull ups, 35 Double Unders, 100m Run (damn double unders)
Rounds - 2 + 6 pull ups + 8 double unders
Rest 4:00
8:00 AMRAP
250m Row, 10 Wall Balls, 8 Box Jump Overs
Rounds - 3

09/29/2015

A. 3 x 1. 1 Split Jerk Clusters rest 2:00 (95, 100, 105#)
B. 3 x 6 Behind the neck strict press (35, 45, 50)
C. 3 x 6 Close Grip Bench Press (65#)
8:00 AMRAP
4 C2B, 30 Double Unders, 100m Run
Rounds - 2 + 4 + 6
Rest 4:00
8:00 AMRAP
250m Row, 20 Wall Balls (had to go upstairs to row)
Rounds - 2 +250m + 5