December

12/31/17

E2MOM – 5 bench press working to a heavy 5×5
95, 145, 195, 215, 235, 255, 255, 245, 245x4x2
Then
E2MOM – 5 deadlift working to a heavy 5×5
115, 165, 205, 235, 255, 275, 295×4, 285, 285×4, 275x5x2
Then
EMOM15
Min1: 1 set of 21’s with 65# barbell
Min2: 21 tricep pull downs
Min3: 10 GHD sit ups
Then
3×12 dead bugs

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12/29/17

Rest

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12/29/17

WOD
Coaching back to back classes where I had to participate to make teams even:
In a team of 3
Row 10,500 meters, switching every 500m
After your 500m do 30 sit ups (I alternated 30 sit ups and 30 flutter kicks so I didn’t have to 420 sit ups)
So I rowed 7,000m and did 210 sit ups and 210 flutter kicks

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12/28/17

WOD
AMRAP3
10 Power snatch (95)
10 air squats
Rest 5 min
AMRAP3
10 HPC
10 air squat
Rest 5 min
AMRAP3
10 deadlift
10 air squats
Rest 5 min
AMRAP3
10 lunge – weight on back
10 air squat
Result: 341 reps

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12/27/17

WOD
“The Seven”
7 Handstand push-ups
7 Thruster, 135
7 Knees to elbows
7 Deadlift, 135
7 Burpees
7 Kettlebell swings, 70
7 Pull-ups
Result: 34:31 – 3 minutes slower than last year. Really felt the food. Somewhere around round 3 or 4 I started to get the “throw up” feeling….and I don’t think I was moving that fast. Was through 3 rounds about 12 minutes into the WOD, thought I would beat my time easily…but then fell off pretty bad around round 5.

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12/26/17

Strength
Every 2 min, 3 hang snatch, increasing
95, 115, 125, 130, 135, 140, 145, 155, 160×1

WOD
With a partner
AMRAP25
30 box jump (24)
30 wall ball (25)
30 high 5 push ups
We got 5+64

Extra
5 rounds of
1 min wall sit + 3 broad jumps
Rest about 90 seconds

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12/23/17

12 days of Christmas
1 – snatch (135)
2 – thruster
3 – power clean and jerk
4 – burpee BJ (24)
5 – wall ball (20)
6 – HSPU
7 – Jefferson squat
8 – pistols
9 – hollow rock
10 – KBS (55)
11 – slam balls (20)
12 – OHS
Result: 40:06

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12/22/17

In the morning
EMOM20: 4 burpees and 1 attempted snatch….wasn’t my morning for snatching
In the afternoon
EMOM20
Min1: 1 muscle up
Min2: 1 snatch at 165

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12/21/17

Rest

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12/20/17

WOD
In a 2 minute window
Row 250m
AMRAP G2O (135)
Rest 2 min
Continue until 30 are completed
Result: 5:57

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12/19/17 – PM

Strength
Find max OHS – 215

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12/19/17 – AM

WOD
AMRAP20 – at an even pace, no rest
50 single unders
40 box step ups
30 sit ups
200m run

Then
AMRAP5
10 power cleans (95)
10 power cleans (135)
10 power cleans (185)
AMRAP power cleans (225)
Result: 31 reps
Rest 10 min
AMRAP5 of box jumps (24): 80

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12/18/17

Strength
Find max back squat – only got 295

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12/17/17

Rest

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12/16/17

WOD
“Coffland”
Accumulate 6 minutes hanging from a bar
Each drop run 800m + 30 push ups
Result: Took me 49:26…I ended up running 7 times.

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12/15/17

Strength
Find heavy set of 5 bench: 265

WOD
AMRAP20
20 med ball cleans (30)
20 KB snatch (55)
20 sit ups
20 burpees
20 slam balls (20)
Result: 306 reps

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12/14/17 – PM

Find max power clean + push press
Didnt happen

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12/14/17 – AM

AMRAP13
20 deadlift (135), 20 HSPU
20 deadlift (185), 20 HSPU
20 deadlift (225), 20 HSPU
20 deadlift (275), 20 HSPU
20 deadlift (315), 20 HSPU
Result: 119 reps

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12/7/17 – 12/13/17

Rest – Germany vacation

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12/6/17

Strength
EMOM16
Odd: 10 DB press while sitting on the floor – 50# (only 4 rounds at 10 reps, rest at 9)
Even: 10 Cossack lunge with weight – 65×2, 85×4, 105×2

WOD
21-15-9
Ring Dips
Push Ups
Squats
Box Jumps (24)
Result: 7:52

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12/5/17 – PM

Strength
Find heavy set of 4, not touch and go, snatch
95, 115, 115, 125, 135, 145, 155, 165, 175×2
Then 5×5 sotts press at 85#

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12/5/17

WOD
EMOM20
Min1: 50 double unders
Min2: 5 G2O (135) + 20 air squats
Result: I only did that for about 4.5 rounds, then dropped to 5 G2O and 5 air squats until last 2 minutes I RX’d again. Also missed 2 rounds of 50 DUBs

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12/4/17

Strength
7×5 back squat at 255

WOD
21-15-9 – power snatch (75)
100m run after each set
Result: 4:14

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12/3/17

WOD
EMOM40
Min1: 200m row
Min2: 10 standing DB strict press (35), 10 push up on DB
Min3: 200m row
Min4: 10 GHD sit ups – not f/ROM

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12/2/17

WOD
With a partner
ARMAP20
20 thruster (115), 20 BJ (24), 20 burpees
30 thruster (95), 30 and 30
40 thruster (75), 40/40
50 thruster (45)
In remaining time max cal row
Result: Result 119 cal

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12/1/17

Strength
6×6 back squat at 235

WOD
10 2-for-1 WB (20)
60 foot bear crawl
10 2-for-1
60 foot crab walk
10 2-for-1
60 foot duck walk
10 2-for-1
Result: 4:50

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