August

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