August

8/31/17

WOD
EMOM8: 2 Jefferson curls with bar only
EMOM8: 10 banded rows
EMOM8: 1 L-sit chin up with as slow descent as possible

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8/30/17

WOD
EMOM10
Odd: 5 thrusters (135)
Even: 10 burpees over the bar
when clock says 10:00 run 1 mile
I ran the mile in 8:37

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8/29/17 – PM

Strength
Find max snatch
I took plenty of time to warm up and started at 95# and did 1 lift every 90 seconds
95, 115, 125, 135, 145, 155, 165, 170, 185, 190, 195-f a few times, backed down to 185, 190, 195-f
Felt tired, figure the morning workout was still wearing on me.

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8/29/17 – AM

WOD
First – AMRAP3 burpees over the bar – 48
1-10 handstand pushups with 100m run between
Immediately into 10-1 C2B with 100m run between
Result: I used a 45 and 25 per hand for the 1st 6 rounds of HSPU, then just 45s and it took forever – 32:47 I think.

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8/28/17

Rest

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8/27/17

Strength
5×5 banded bench – using 1 red band on each side I did 225, 245, 245, 245, 265×3
Then with 50# DB, 30 seconds on, 30 seconds off max rep – 33, 23, 3…last round I couldn’t do it
Then 4×5 weighted dips – 50 for 3, 60 for 1
Then single arm seated shoulder press, 3 sets of 10 with 50’s
Then walked about 500m switching hands – single arm overhead carry with 20 slam ball
Then a few sets of 21’s with 65# and some tricep pull downs

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8/26/17

Rest

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8/25/17

Strength
4×10 rear foot elevated lunge (45, 65, 85, 105)

WOD
In teams of 2
1 mile overhead plate carry (45# plate), then 800m plate pinch (25# per hand) – 23:25? In the AM
Then did my burpees: 48
Coaching in the afternoon and had to pair up at 5:30 and this time used a 35 for the overhead and got just over 25 minutes

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8/24/17

WOD
In teams of 3 row 10k rotating every minute
Coaching today, did it with 6am (37:01)
And again with 5:30 (38:43?)
Then I did my 3 minutes of burpees and got 37. On pace for 1,000 this month

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8/23/17

WOD
“DT”
Result: 8:23 – PR by over 20 seconds. I’ll take any PR
Then
AMRAP3: burpees over the bar: 47

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8/22/17

Strength
Take 10 minutes to find max snatch: 195, tried 205 but failed twice
Right into EMOM10 – 1 snatch at that weight: I used 185 for most and 190 for final 3 minutes
Right into EMOM10 – 1 snatch + 1 snatch balance + 1 OHS: First 3 at 135, next 2 at 145, final 5 at 155.
Then
AMRAP3: burpees over the bar: 55

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8/20-21/17

Rest

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8/19/17

WOD
Teams of 4, waterfall style
10 ground to overhead (135)
20 wall ball (20)
About 200m run?
Rest
I went through it 4 times
Rest 5 minutes
Row for max meters for 10 minutes, rotating every 30 seconds
We got nearly 2700 meters

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8/18/17

Strength
Take 15 min to find heavy 1 rep FS: 265

WOD
3 rounds
3 muscle ups
10 FS (185)
Result: didn’t finish…my body wasn’t into it today for sure.
Then
AMRAP3: burpees over the bar: 46

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8/17/17

WOD
EMOM20
Min 1: 200m run
Min 2: 1 rope climb
Then
AMRAP3: burpees over the bar: 44

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8/16/17

Strength
EMOM10: 2 deadlifts – warm up and start at a medium weight and each minute add weight until the final set of 2 is very heavy
Started at 275 and added 10# each minute until I got to 335, then stuck at 335 for the final 3 minutes

WOD
AMRAP20
3 wall ball (20/14), 3 KBS (55/35), 3 burpees, 1 deadlift (315)
6 wall ball, 6 KBS, 6 burpees, 1 deadlift
9 wall ball, 9 KBS, 9 burpees, 1 deadlift
12, 12, 12, 1
15, 15, 15, 1
Result: got 18 wall balls into the round of 24

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8/15/17 – PM

First
AMRAP3: burpees over the bar – 53
Then
10 rounds of 1 snatch balance + 1 OHS
Wasn’t feeling it, started at 55 and slowly worked up to 185

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8/15/17 – AM

Strength
Take 15 minutes to find heavy 3 rep push jerk: 205 – didn’t push too hard

WOD
7 rounds
100m sprint
10 burpee box jump**
Rest 2 minutes

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8/14/17

“Angie”
Result: 19:28 – not a PR
Then
AMRAP3 burpees over the bar: 40

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8/13/17

Rest

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8/12/17

Lots…
Every 90 seconds – 2 rep deadlift: 255, 265, 275, 305, 315, 325, 330, 330
Then
100 DUBs, 800m run, 40 burpees, 1k row, 100 DUBs, 80m run, 80 burpees, 100 DUBs, 1k row, 800m run….took entirely too long
Then
AMRAP3: burpees over the bar: a very tired 39

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8/11/17

Lots…
At about 3:00pm
3 rounds of
3 muscle ups
10 snatch (155)
20 pistols
Result: didn’t rush, but not sure I could have gone THAT much faster. Worked on the skills: 21:ish
At about 5:15
50 DB push press (50)
150 DUBs
25 DB PP
75 DUBs
Result: 6:09
At about 6:25
AMRAP3: burpees over the bar: a lousy 45

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8/10/17

Rest

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8/9/17 – Session 2

WOD
4x400m – 90 seconds rest between
2 min rest
800m run
2 minute rest
4x400m with 90 second rest between
Result: 32 minutes…then I did my 3 minutes of burpees and only got 26. It was rough.

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8/9/17 – Session 1

Strength
3×5 bench with slingshot (275)
Superset with
3×10 KB bench press (55)
Then
3×5 dumbbell seated press (50)
Superset with
3×10 shoulder flies – front and side (20)
Then
5 sets max rep band rows
Superset with
5×2 max effort eccentric only chin ups
Then
5×10 dumbbell curls
Superset with
5×10 skull crushers

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8/8/17 – PM

Strength
5 sotts press – rest about 30 seconds (85×2, 105×3)
5 seated box jumps – rest about 30 seconds (36in)
5 weighted good mornings – rest about 30 seconds (95×1, 115×4)
5 snatch high pulls – rest about 2 minutes (135, 155, 185, 185, 135)

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8/8/17 – AM

Strength
OHS 4×3: 135, 165, 185, 205×2
FS 4×2: 215, 225, 245, 265×1
BS 4×1: 275, 285, 295-f, 225×4

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8/7/17

Skill
15 minutes to work on a handstand – and I actually had one for at least five seconds!

WOD
5 rounds of
20 pull ups
20 box step ups (55# KB each hand onto 20 in box)
Result: 21:58 – was over 4 minutes longer than last time – but it was SOOO humid (edit! Last time I only used ONE KB and held like a goblet squat. Today I held one in each hand)
Then
AMRAP3 burpees over the bar: 40

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8/6/17

Rest

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8/5/17

WOD
Before class, AMRAP3: burpees over the bar: 49
Then
20 minutes to find max power clean: 235, failed 240 numerous times
Then
With a partner
100 cal row
100 box jump (24)
100 S2O (95)
100 KBS (72)
100 wall ball (30
Result: 21:44 – that hurt

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8/4/17

WOD
Before class, AMRAP3: burpees over the bar: 54
Then
EMOM10: 5 single leg deadlifts, alternate legs each minute: I used 115
EMOM5: 10 hollow rocks
EMOM5: 2×10 second superman holds (rest 10 seconds between)
EMOM5: 10 hollow rock to superman

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8/3/17 – PM

Strength
Find heavy high hang clean: 205, failed 225, then failed 215
Then
5×3 front squat with 3 second pause at bottom: 185, 195, 205, 215×2, 215×2

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8/3/17 – AM

WOD
“Jackie”
Result: 8:10 – not a PR, but almost a minute faster than last year. Only 7 seconds off of a PR. I’ll take that.

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8/2/17

WOD
27-21-15-9-3 of:
Wall ball (30)
Pull ups
Diamond push ups
Result: 15:04
Then
AMRAP3
Burpees over the bar: 45

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8/1/17

WOD
AMRAP10
10 front rack lunges (135)
10 shoulder to overhead (135)
10 deadlift (135)
Result: 4+8 – was still tired from last night
Then
AMRAP3
Burpees over the bar: 38
Then
Attempted to do an EMOM – 1 snatch, adding 10# each minute. It was a mess

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