September

9/30/2016

WOD
EMOM30
Even: 15 cal row
Odd: 30 double unders

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9/29/2016 – PM

WOD
EMOM: 2 power snatch – starting at 95 and adding 5# total every minute. Once I fail, do 1 power clean EMOM until failure
Then, drop to 135 and follow the same with power clean and push jerk

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9/29/2016 – AM

WOD
Row 2k
Result: 7:05 – new PR

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9/28/2016

Warm up
Rowling

Strength
Find 2RM 1 1/4 squat: 255

WOD
30-20-10 of
OHS (95)
burpees over the bar
Result: 8:30

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9/27/2016

Warm up
3 rounds of 10 scap pull ups, 10 lunge, 10 scap push up, 10 slam ball

WOD
“JT”
21-15-9 of
Handstand push ups
Ring dips
Push ups
Result: 15:25

Rest about 10 minutes

E2MOM
10 GHD sit ups
10 burpees AFAP

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9/26/2016

Rest

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9/25/2016

Rest

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9/24/2016

“Roney”
4 rounds of
200m run
11 thrusters (135)
200m run
11 push press (135)
200m run
11 bench press (135)
Results: Not sure – the clock stopped prematurely and I had to poop mid WOD…that was a first.

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9/23/2016

Rest

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9/22/2016 – PM

Power snatch: 115, (125, 135, 145) x3
Power clean and jerk: 150, (165, 175, 190) x3
Push press: 140×3, 155×3, 165x2x3
Between each set of push press carry heavy bag 100m
100 sit ups

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9/22/2016 – AM

Warm up: Wall ball volley ball – then some practice with the movements in the WOD

WOD
AMRAP20 with a partner of (1 person completes entire round, then switch)
10 dual KB thrusters (55 per hand)
10 dual KB Russian swings (55 per hand)
Result: 12 rounds even

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9/21/2016

Warm up: Some stretching and then some freeze tag

WOD
21-15-9 of
Deadlifts (225)
Burpees over the bar
Result: 5:28
Then
EMOM10: 2 muscle ups
I ended up doing 1 every 30 seconds

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9/20/2016

Warm up: 400m jog then 3 rounds of 10 sprawls, 15 jumping squat, 20 push ups

Spend a few minutes finding max broad jump – I think I got about 6 feet
WOD
5 rounds of
10 power snatch (95)
5 broad jump at about 90% of the max just found
Result: 6:20Then
Glute bridge/floor press super set
95, 185, 235 for weight
10/10, 10/10, 10/7, 10/5, 10/3 for reps
Then
Good mornings
10 of each at 45, 95, 95, 95

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9/18/2016- 9/19/2016

Rest

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9/17/2016

Battle at the Rock

WOD 1: 10 cal row then 2 rounds of 5 ground to over shoulder sandbag (100#), 80 foot carry in front
Results: 1:39 – It wasn’t your usual sandbag and I had a really hard time grabbing it.

WOD2: The 4-6-8 deadlift/box jump over WOD
Result: My goal was to finish all of it in less than 9 minutes..took me 9:55. Just under 6 minutes for the first part and then just under 4 minutes for the 40 bar facing burpees

WOD3: 800m run, then 30 KBS (55), 15 thursters (95), 30 pull ups, 15 thrusters, 30 KBS
Result: I got capped…and 2 more KBS. And I thought I could keep it under 9 minutes. It was a 12 min cap. I felt like throwing up – thought I was – as I started my 2nd set of KBS

WOD4: 3 minutes to do Grace and then AMRAP double unders
Result: when I did it 4 years ago I got 8 DUBs and finished Grace in 2:35. I think  finished Grace this time in about 2:10 and got 43 double unders.

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9/14/2016 – 9/16/2016

Rest and stretching in preparation for the comp on Saturday

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9/13/2016

Warmup
3 rounds of 10 squat therapy, 10 squat, 10 pvc pass through, 30 second couch stretch per leg

Strength
Front squat – 10, 1, 10, 1, 10, 1
Results: 155, 245, 185, 265, 215, 275

WOD
AMRAP5
10 squats
10 sprawls
Result: 7+8

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9/12/2016

WOD
2001m run (approx 1.25 miles)
11 box jump (36)
11 Power clean (175)
11 thrusters (125)
11 burpee chest to bar pull ups
11 handstand push ups
11 KBS (70)
11 toes to bar
11 deadlift (175)
11 push press (115)
2001m run run
Result: 38:37 – did it with Terry

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9/11/2016

Rest

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9/10/2016

Warm up
Stretching, then used the following EMOMs to continue warming up
EMOM10: 30 double unders
EMOM10: 10 squat + 5 push ups

WOD
Life Up Autism WOD
AMRAP5
4 power clean (155)
24 double unders
10 pull ups
Result: 4+1

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9/9/2016 – PM

Bench: 3×10, then 3×10 with slingshot (185, 185, 205, 225, 245, 245×8)
Super set with Hip circle walks – between each set hip circle walk length of gym and back
Then
Bent over row – 5×10 (135 for all sets)
Super set with hip circle squats x20
Then
Bottoms up KB single arm shoulder press, 5×10 per side (used 25# KB)
Super set with “21’s” with barbell
Super set with band tricep pull downs x10 per arm

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9/9/2016 – AM

Warm up
Joint roll outs + med ball warm up with partner

Strength
Take 10 min to find max high hang snatch + hang snatch + snatch: Made 155

WOD
Squatting Isabel
30 snatch for time (135)
Result: 6:35
Then
5 rounds of
10 ab mat sit ups
10 hip extensions with 25# plate

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9/8/2016

Warm up
3 rounds of 5 pop ups, 10 hollow rock, 15 reverse lunges

WOD
AMRAP15
20 front rack lunges (135)
10 evil wheels
100m run
Result: 4+2

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9/7/2016

Warm up
About 20 minutes of mobility/stretching

Strength
Find max clean + 3 FS in 10 min: Got 205 and then hit 225 for a clean + 1 FS. Sort of happy that I cleaned 225 in such a short time at 5:20am.

WOD
21-15-9 of
Power cleans (185)
Chest 2 bar
Result: 12:16
Then
Not for time
5 rounds of 10 sit ups and 10 big arm circles (swimmers)

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9/6/2016

Warm up
4 rounds of 10 squat, 10 good morning, 10 leg/hip swings, 100m run

WOD
10x uphill sprints – walk rest
4x100m sprints – 30 sec rest
2x400m sprints – 2 min rest
Result: nearly puked.

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9/5/2016

Rest

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9/4/2016

Rest

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9/3/2016

Warm up
Med ball stuff with partner

WOD
AMRAP10 – 1 person working at  time
5 burpee box jumps, 10 goblet squat (70), 5 ring rows
Rest 5 min
AMRAP10 – 1 person working at a time
3 sets of hang clean+front squat+push jerk (135)
Rest 5 min
AMRAP10 – 1 person working at a time
Ladder up of 2 burpee C2B, 1 GHD sit up, 4/2, 6/3, etc

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9/2/2016

Rest

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9/1/2016

Warm up
Not much – warmed up with the Kids class (they ran an 800m and 400m today!) and then cooled down before I worked out…

Strength
Find 1RM jerk: 235…failed 245

WOD
Death by wall balls: made it through the round of 21 wall balls, then tapped out

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