December

12/31/18

WOD
EMOM20
Int1: 6 70# dball over pull up bar
Int2: 10 goblet squats (55)
Then, misery
with a partner
100 cal bike buy in
4 rounds
75 double unders
50 SDHP (95)
25 pull ups
50 wall ball (20)
75 slam ball (30)
100 cal bike cash out
Result: 48 min and change. It was pure hell

****************

12/30/18

WOD
Low intensity body building day

****************

12/29/18

WOD
AMRAP25
50 cal row
25 power clean and jerk (135)
50 cal row
25 PC&J (155)
50 cal row
25 PC&J (185)
50 cal row
25 PC&J (205)
Result: 234 reps – 9 cal row after 185 C&J
Then
Just for fun, 5 reps at 205 then 3 more at 226.5

****************

12/28/18

WOD
10 rounds
20 cal row
20 double unders
20 cal bike
Result: 35:14

****************

12/27/18

Strength
Find heavy OHS with 3 sec pause at bottom – 195

WOD
Death by FS (95) – increasing by 2 reps
Got the round of 20, only 15 reps into the round of 22
Rest 2 min
Death by S2O (95) – increasing by 2 reps
Got the round of 26 and died.

****************

12/26/18

WOD
5 rounds
10 deadlift (225)
20 burpees over the bar
Result: nice a slow for 13:49. Definitely feeling the poor eating choices over the last few days.

****************

12/25/18

Merry Christmas
AMRAP cookies eaten

****************

12/24/18

WOD
12 Days of Christmas
1 Clean & Jerk (185)
2 Muscle ups
3 Box Jumps (24)
4 Hang Squat Snatch (95)
5 Sit ups
6 Push Press (95)
7 Toes to bar
8 Kettle bell snatch (55)
9 Burpees
10 Chest to bar pull ups
11 Handstand push up
12 Front Squats (185 – no rack)
Result: 41:39 – almost 7 min PR!

****************

12/23/18

WOD
12 Days of Christmas
1 wall walk
2 thruster (95)
3 pull ups
4 DB snatch (50)
5 burpees over the bar
6 deadlift (95)
7 med ball sit ups (20)
8 DB OH Squat (single DB)
9 power clean
10 Russian twist with med ball (L/R=1)
11 box jump (24)
1200m row
Result: 33:18

****************

12/22/18

WOD
12 Days of Christmas
1 Squat Snatch 135
2 Thruster 135
3 Clean and Jerk 135
4 Burpee Box Jump 24
5 Wall Balls 20
6 HSPU
7 Deadlift 135
8 Pistols
9 Hollow Rock
10 KB Swings 55
11 Slam Balls 20
12 OHS 135
Result: 32:49 – big PR

****************

12/21/18

Rest

*****************

12/20/18

WOD
AMRAP25
10 pull ups
50 Russian KBS (70)
10 DB thrusters (50)
1 deadlift (315)
Result: 4+70 – hands almost ripped on final KBS, so I slowed down

*****************

12/19/18

WOD
EMOM10
Int1: 10 GHD
Int2: 10 box jump (36)
Then
3 rounds
10 floor press (185)
25 push ups
75 double unders
Result: 9:09
Then
50 banded rows
30 banded pull downs

Later
2 rounds
3 min on bike (300 watts)
Rest 30 seconds
3 min on rower (2:00 pace)
Rest 30 seconds
2 min on bike (400 watts)
Rest 30 seconds
2 min on rower (1:50 pace)
Rest 30 seconds
1 min on bike (500 watts)
Rest 30 seconds
1 min on rower (1:40 pace)
Rest 30 seconds

******************

12/18/18

Skill
EMOM10: tried for 3 paral1ette HSPU with 1 45# plate and 2 ab mats

WOD
3 rounds
10 OHS (135)
20 pistols
30 air squats
Result: 8:31

Strength
3×10 military press with barbell (105, 125, 125×8)

******************

12/17/18 – Session2

Strength
Power clean and push jerks
1 every 20 seconds – about 6 reps(145)
Right into 1 every 30 seconds at 195 – about 10 min
Rest 3-4 min
1 every 30 seconds at 205 for 5 min
Rest a few min
1 every min at 215 for 8 min

******************

12/17/18

WOD
100 wall balls (25#)
Every minute, inc at start, 3 power snatch (95)
Result: 7:29
Then
3 max effort squat hold with double KB in front rack (55)
2 max effort squat hold with 1 KB in front rack (72)
3 sets of 8-10 reps double KB press while in squat (35)

******************

12/16/18

Rest

******************

12/15/18

WOD
5 rounds, 2:1 rest:work, about
15 cal bike
10 box jump (24)
5 rounds, 2:1
15 cal row
10 wall ball (20)
5 rounds
15 cal bike
15 cal row

******************

12/14/18

WOD
EMOM10: 10 cossack lunge (55 for all but 72 for last)
Then
250m row x6 1:1 work/rest with damper on 10

******************

12/13/18

WOD
EMOM20:
Int1: 10 cal row, increase by 1 cal each round
Int2: 10 push ups, increase by 1 each round
Then
Some TGU – 8 with 35# bar, 6 with 55# bar
Then
21-15-9
Cal on bike
Stone over shoulder (115)

******************

12/12/18 – PM

Strength
Back squat x5
95, 145, 175, 195, 215, 255×5
Then
Quickly find a heavy behind the neck split jerk
95, 145, 175, 195, 225

******************

12/12/18 – AM

WOD
4x100m sprint with 30 sec plank between
then
100 strict press (45)
100 S2O anyhow
100 HPC
Result: 10:58
Then
3×10 single leg deadlift with KB (35, 45, 55)
Then
1 min max on air bike

******************

12/11/18

Early morning
Strength
Find a max HPC – 225

WOD
21-15-9
C2B
PS (95)
HSPU
Result: 10:34

Then – mid day
Strength
Find a heavy set of 5 deadlift: worked to 295 then stopped

2nd WOD
21-15-9
Cal on bike
deadlift (185)
sit ups
21-15-9
Cal on bike
air squat
sit up
Not really for time – just moving

******************

12/10/18

Rest

******************

12/9/18

WOD
In a 5 minute window
20 cal air bike, 20 HPSU
20 cal air bike, 20 C2B
20 cal air bike, 20 T2B
20 cal air bike, 10 HSPU, 10 C2B, 10 T2B – 2 rounds
Then
Walk 1 mile pulling 70# (plus sled) and carrying 40# slam ball

******************

12/8/18

WOD
A bunch of movements in a partner workout

Then

A few hours later we did a few WODs with our new air bikes.

******************

12/7/18

WOD
20 sit ups
40 KBS (55)
60 deadlifts (185)
80 air squats
100 double unders
Every min, including at the start, 1 PC and Jerk (185)
Result: 11:57

Then

3×10 front rack lunges (45# KB per hand)

******************

12/6/18

Strength
EMOM10
Int1: 10 ring rows
Int2: 10 kneeling single hand, alternating, shoulder press(used 55# KBs)

WOD
AMRAP12
3/3/3, then 6/6/6, then 9/9/9, etc
Floor press (95)
Thruster (95)
T2B
Result: 202 reps

Then
8x500m with 2 min rest
Tried to row 1:43, that didn’t happen (tried 3 of the 8)
I was able to get about 1:50 – 1:52 for the final 5 500m

******************

12/5/18

WOD
Karen
7:11 – about 40 second PR!

******************

12/4/18

Strength
5×5 back squat – 31×0: 215, 220, 225, 230, 235

WOD
AMRAP5
10 hang power snatch (95)
20 ski jumps over bar
Result: 6+3

Strength
E2MOM – building
1 BTN SG PP, 1 BTN SG PJ, 1 snatch balance, 1 OHS
95, 115, 135, 155, 165, 170, 170f
Then
EMOM14
1 hang snatch + TnG snatch + OHS
Used 135 for all sets

******************

12/3/18

WOD
4 rounds
1 min max rep BJ (30)
1 min max rep slam ball (30)
1 min max rep DB snatch (50)
1 min max rep pull up
1 min max S2O (95)
Result: 352 reps

******************

12/2/18

Rest

******************

12/1/18

WOD
With a partner:
AMRAP7 (RX and RX2 taken from rack, RX+ taken from ground)
50 back squat (155) – I did 20
50 back squat (185) – I did 30
Max rep back squat (225) – I did 11

Rest 3 min

AMRAP7
50 floor press (135) – I did 35?
50 floor press (155) – I did 30?
Max rep floor press (185) – I did 16?

Rest 3 min

AMRAP7
50 deadlift (185) – I did 25
50 deadlift (225) – I did 25
Max rep deadlift (275) – I did 10

Advertisements