September

9/30/17

WOD
In team of 2
AMRAP20
3 deficit HSPU
8 BJ
Alternate for 20 minutes, but every 2 minutes do 10 power cleans (135)
We got 17+8

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9/29/17

Rest

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9/28/17

WOD
4 Rounds
1 Minute Plate holding squats 45
1 Minute OH Plate Presses 45
1 Minute Plate Lunges 45
1 Minute Plate Raises 45
1minute rest
After that last 1 minute rest:
20 burpees for time
Result: 470 reps and 40 seconds for burpees
Then

Strength
Find max 2 rep push jerk – 215, shoulders were smoked after the WOD
Then
5 sets of 5 weight squat jumps (45) + 1 box jump (36×2, 37×2, 38×1)
Then
3 sets max L-sit hanging from bar

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9/27/17

WOD
Row 30 cal for time: 51 seconds
Then
AMRAP15
2 thrusters (95)
2 pull ups
4 thrusters
4 pull ups
etc
Result: just finished the round of 18 for 180 reps

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9/26/17

WOD
Find max snatch with 3 second pause at knee (165, failed 175)
Then
Some squatting: 5 @145, 165, 195, 215, 245, 265

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9/25/17

WOD
4 ROUNDS OF 1 MINUTE ON / 1 MINUTE OFF
Overhead Squat (95)
Plate Push Ups
Hang power Snatch (95)
Double unders
Result: 565 reps

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9/24/17

Team series workouts
100 cal row
100 toes 2 bar
Result: 10:40
then
9-15-21
Synchro thruster (95)
Burpees over the bar
Result: 7:46?

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9/23/17

Strength
Take 20 min to find max DL – only 345

WOD
With a partner
100 “high-5” push ups
100 sit ups – alternating with a med ball (20)
100 partner wall balls (50 each essentially)
Result: 16:50

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9/22/17

Pre-WOD
Static hold a barbell at waist for 5 minutes (135). Every drop 4 burpees over the bar
Then
Static hold empty barbell overhead, every time it is lowered do 10 squats
Then
Tabata air squats (115)
Rest 2 minutes
Tabata hollow rocks (75)
Rest 2 minutes
Tabata air squats (126)

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9/21/17

Rest

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9/20/17

Hiked Mt Massive

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9/19/17

AM
Find max 5 rep bench – 285 – 10# PR
PM
Find max snatch balance – 195
Then
Find max set of 3 OHS with 3 second descent, 1 second pause at bottom – 195, 205×2

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9/18/17

“Kelly”
Result: 33:07

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9/17/17

Practicing for a team comp
5 rounds of
1 rope climb
5 HPC (135)
100m med ball carry (40)
Rest about 5 minutes
Take 5 minutes to find max DL (355)

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9/16/17

Two different sessions with the 7 and 9am classes at the track
Involved running, and a lot of carrying or throwing a 20# slam ball

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9/15/17

Needed to sweat before coaching 8:30
EMOM30
Min1: 200m row
Min2: 10 burpees

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9/14/17

Rest

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9/13/17

Strength
Every 3 minutes, for 5 sets
10 fast squats (135)
10 cossack lunge (45×1, 65×2, 85×1, 95×1)

WOD
3 rounds
20 ring push ups
20 ring dips
20 walking lunge with 50# DB held overhead
Result: 10:33

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9/12/17

That didn’t happen – rest day

Strength
Take 10 minutes to find max snatch + OHS
Result
then
3 back squat singles with a 3 second pause at 90% (275)

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9/11/17

9/11 tribute WOD
1.2 mile run
11 KBS (88)
11 T2B
11 S2O (135)
11 Box jump (36)
11 deadlift (185)
11 thrusters (135)
11 burpee C2B
11 power cleans (185)
11 HSPU
1.2 mile run
Result: 36:01

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9/10/17

Practice for team MBS Turkey Challenge
AMRAP9, with a partner
4 sandbag lunges (about 50#)
100m sandbag run
Alternate rounds and increase lunges by 4 reps each time you alternate
Then
Synchro style with a partner
15 burpees over the bar
15 deadlifts (135)
15 pull ups
12 burpees over the bar
12 power cleans (135)
12 pull ups
9 burpees over the bar
9 front squat (135)
9 pull ups

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9/9/17

Rest

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9/8/17

WOD
Ride my bike to the gym: 6.5 miles
Then
Death by 1 wall walk, increasing box jump overs (24) – 13 rounds? 12?
Then
Death by 1 power clean (225), increasing T2B – 10 rounds I think
Then
Ride my bike to McDonalds – 2 miles
And back to gym – 2 miles
Then
Ride my bike home – 7.1 miles
Then
Mow the yard
Then
9 holes of golf

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9/7/17

Strength
Every 3 minutes, for 5 sets:
10 reverse lunges (155×2, 175×3)
10 floor press (155×1, 215×1, 235×3)

WOD
21-15-9
SDHP (95)
HSPU
Result: 9:40

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9/6/17

WOD
2 rounds of
25 wall ball (30)
25 push ups
25 sit ups
25 pull ups
25 deck squats
25 single leg single unders (right, first round, left 2nd)
25 second reverse plank
25 thrusters (45)
Result: 20:59

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9/5/17

Strength
Find heavy snatch + snatch balance + 2 snatch grip, BTN, push jerks: 185, failed 195×3
Then
5 sets of: depth drop to broad jump, rest, small hurdle to high box jump

WOD
3 rounds
20 KBS (55)
20 burpees over the KB
20 side to side hops over the KB (over/back = 1)
Result: 10:04

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9/4/17

WOD
“Nancy”
15:53 – PR!

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9/3/17

Strength
5×5 tempo bench 31×1: 195, 215, 225, 245×2
Between sets 50m single hand overhead carry of 20# slamball – 50m each hand, 100 total
Then
5×5 deadlift with 1 second hold at top, no dropping: 275, 295×4
Between sets 100m med ball carry with 40# ball. 3 of the carries were at the waist, other two were alternating on my shoulder

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9/2/17

Rest

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9/1/17

WOD
Lots of stuff in a partner workout

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