November

11/30/17 – PM

Strength
Find max clean off of 25# plate
Then
find heavy 5 rep push press

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11/30/17 – AM

WOD
25 HSPU
50 box step ups holding 1 KB (20 and 55# KB)
75 sit ups
100 double unders
75 Russian twists (20# wall ball, each time ball touches ground = 1 rep)
50 box step ups – NO WEIGHT, 20 inch box for all
25 hand release push ups
Result: 16:40

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11/29/17

Strength
10×3 back squats at: 255, 275, 275, 275, 275×2, 255×1, 255, 255, 255×0 – didn’t do the 10th set. Legs were toast

WOD
50 plate hops
50 side to side plate hops
50 walking lunge with plate overhead
50 side to side
50 hops
Result: 7:20

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11/28/17

WOD
10 burpee muscle ups
5 wall walks
200 DUBs – in UB sets of 25
5 wall walks
10 burpee muscle ups
Result: 21 minutes – the muscle ups took forever
Then
Some hang snatches in sets of 2: got to 155 then had to leave

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11/27/17

Strength
8×4 back squats at 260 – got all except last 2 sets
Then death by ring rows – completed the round of 13

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11/26/17

Strength
Find heavy set of 5 bench: 95, 145, 175, 205, 235, 255, 265, 270×4
Then with slingshot: 285, 305, 305
Then drop set with slingshot: 265, 235, 205, 175, 145

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11/25/17

WOD
1000m run
Then 2 rounds of
25 DL (225)
50 WB (20)
25 K2E
1000m run
Result: 30:05

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11/24/17

WOD
Deck of cards involving burpees, power snatch (95), KBS (55) and deadlifts (135).

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11/23/17

WOD
I modified a really long Thanksgiving WOD and ended up doing this…
1 mile run
Then 3 rounds
20 UB WB
About 150m run
Then
2 rounds
10 pull ups
20 front squat (135 – and only did 10 2nd rd)
30 sit ups
400m run
20 power cleans (135)
Then 4 rounds
10 v-ups
2x50m side shuffle
Then
1 mile run

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11/22/17

Strength
7×5 back squat at 75% + 10lbs (245)
WOD
250m row
100 double unders
50 KBS (55)
25 toe touching burpees
Result: 6:53

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11/21/17

WOD
10 pull ups
10 box jumps (24)
40 S2O (95)
10 pull ups
20 box jumps
30 S2O (135)
10 pull ups
30 BJ
20 S2O (185)
10 pull ups
40 BJ
10 S2O (205
Result: 24:38

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11/20/17

Rest

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11/18-19/17

Day 1
Find max snatch in 7 min: 205 – tied my PR
550m row, 500m run x3
Wheelbarrow event with sandbags

Day2
Long chipper that was super gross
Escalating push up and heavy sandball (100#) over shoulder event

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11/15-17/17

Resting before the Turkey Challenge

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11/14/17

WOD
3 rounds of 10 HSPU, 10 K2E, rest 3 min
3 rounds of 10 thrusters (95), 10 burpees over bar, rest 3 min
3 rounds of 10 box jumps (24), 10 air squats
Result: 18:21 – moving very slow. Rest days are coming

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11/13/17

Strength
7×5 squats at 75% – I did 1 set at 235, the other 6 at 240
WOD
13.4 – only 71 reps. Back, hands, just not right. Need to rest.

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11/12/17

WOD
More team practice
First some wheelbarrow work with sandbags
Then
Some push ups with stone to shoulder

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11/11/17

WOD
Practicing team WODs for Turkey Challenge next weekend
First
3 rounds of 550m row, 400m run
Then
A synchro partner workout that included rowing, T2B and thrusters

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11/10/17

Strength
6×6 back squat at 225
Then
4 sets max rep C2B: 12, 12, 12, 10

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11/9/17

WOD
EMOM20
Even: 5 bench press (225) + 10 air squats
Odd: 40 double unders
Back is still a bit tight
Then
75 shoulder taps – facing the wall

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11/8/17

WOD
“Diane”: 8:01
Back was sore, so did almost all fast singles on DL. Did sets of 5 for HSPU (5-5-5-6, 5-5-5) but then went to failure and barely got 5 for my round of 9. Had about 50 seconds to get 9 HSPU to PR and ended up going to failure and taking nearly 2 minutes to do 9 HSPU. Next time do 3-3-3 on the set of 9.

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11/7/17

Strength
Find a heavy snatch while standing on 45# plates – 165
Then
5×5 snatch grip deadlifts, using straps: 265 for 3 sets, then tapped out – did 225 for max reps and got 9.
Diane tomorrow – need that back!

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11/6/17

Rest

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11/5/17

WOD
50 wall balls
400m run
50 KBS
400m run
50 burpees to 6 inch target
400m run
4 C2B
Result: 17:35

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11/4/17

WOD
With a partner
30 burpees – switching every 5
5 rounds each, 1 person completed a round while other rests
5 man makers (50)
100m sprint
30 burpees – switching every 5
Result: 23:23

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11/3/17

Strength
Find max snatch: 200, jumped to 210 for a PR and failed, ran out of time.

WOD
5 rounds
5 power snatch (135)
10 bar facing burpees
Result: 6:33

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11/2/17

Rest – back is a bit cranky after yesterday, trying to be smart

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11/1/17

Rest – golfed, walked and carried in crazy winds