March

3/31/18

WOD
In a team of 3:
5000m rowing (in approx 350m increments)
250 burpees to a 45# plate
Took us 30:18

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3/30/18

Strength
Sets of 10 bench: 135, 185, 195, 205, 215, 225×8
Then
Super set with incline bench 50# DB x12 reps
100m suitcase carry – left hand – 72#
100m suitcase carry – right hand
100m single arm overhead carry – left hand – 55#
100m single arm overhead carry – right hand
Finished with a set of 12 DB
Then
2×10 Arnold press with 30# DB
Then
Find a heavy set of 3 deadlift off of 25# plate:
135, 225, 255, 275, 305, 315, 325
Then
21-15-9
deadlift (155)
sit ups
3-2-1
OHS (155)
Result: 3:40

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3/29/18

WOD
50 wall balls (20)
50 pull ups
50 box jumps (24)
50 burpees
25 wall balls (30)
25 chest to bar pull ups
25 box jumps (30)
25 burpee box jump overs (24)
Result: 25:38
Then a few hours later:
Clean and jerk
5×3 at a heavy weight of high hang clean + 2 strict press: 95, 115, 125, 135, 145, 155 (only 4 of the 6 strict press)
Then
5×10 weighted hip extensions 25 for 1, 50 for 4

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3/28/18

Rest

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3/27/18 – PM

Strength
Snatch
Find max of the following: hang snatch + snatch + snatch balance + OHS: 95, 115, 135, 145, 155, 165, 175 I could only get the hang snatch
Then
Hold lunge with 25# plate overhead for 30 seconds, drop weight and do 10 jumping lunge for height – 2 rounds on each leg (4 total rounds)
Then
100 flutter kicks – per leg

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3/27/18 – AM

Strength
5×5 back squat: 255x5x1, 265x5x2, 265×4, 255×5

WOD
AMRAP5
10 air squats
50 ski jumps over barbell
Result: 3+41 – I’m terrible at ski jumps

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3/26/18

“Fight Gone Bad”
Result: 317 reps – I think that is about a 20 rep PR.

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3/25/18

Rest day

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3/24/18

Aerobic capacity course – was a great day!

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3/23/18

WOD
18.5 – 92 reps in the AM
18.5 – all singles for C2B in the PM: 98 reps

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3/22/18

Strength
Find heavy high hang clean + hang clean + clean + 2 split jerks
95×2, 135, 155, 185, 195
Then
3 rounds of 10 jump squats with empty barbell + 5 hurdles
Then
3×10 hip extension with empty barbell on back

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3/21/18

Strength
3 rounds
10 chin ups + 30 second supinated deadhang
rest 20 seconds
10 single arm DB row (per arm) – 88#
rest 20 seconds
10 chin ups + 30 second supinated grip L sit (mix betwen L sit and knee raise)
rest 20 seconds
10 lateral step overs over a 20 inch box
rest 20 seconds

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3/20/18

Strength
Snatch from 12 inch blocks:
4×75, 4×95, 4×125, 4×135, 4×145, 2×155
Then
Find a high seated box jump – ended at 39 inches.

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3/19/18

WOD
1k row buy in
9 clean and jerks (205)
21 bar facing burpees
15 clean and jerks (165)
15 bar facing burpees
21 clean and jerks (115)
9 bar facing burpees
Result: 24:34…that hurt

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3/18/18

Strength
Super set 10 bench at 185 with 10 skull crushers at 75 – 4 sets
Then
Super set 10 rows under a bench at 135 (for 1), 165 for 3 more with 10 curls at 75 – 4 sets

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3/17/18

With a partner…essentially a lot of rowing, hanging from a bar, holding a handstand and holding 225 at my waist – for 30 minutes

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3/16/18

18.4 RX
59 reps – 2 HSPU in the round of 15. The HSPU standard completely F’d me.
About 30 minutes later
18.4 scaled: 7:06

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3/15/18

Rest – taking another day. Friday, Saturday and Sunday really set me back. Legs are rough.

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3/14/18

WOD
100 double unders
2 snatch (185)
80 double unders
4 snatch (155)
60 double unders
6 snatch (135)
40 double unders
8 snatch (115)
20 double unders
10 snatch (95)
Result: 16:26 – probably failed 185 7 or 8 times. If I was feeling better (legs are beat up still) I think I would have not had that many fails.

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3/13/18

Rest

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3/12/18

Strength
Find heavy tempo overhead squat (3 down, 2 at bottom): 205

WOD
4 rounds
2 OHS (185)
250m row
10 box step ups holding 1 KB (55)
Result: 11:56

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3/11/18

Strength
3 rounds of
Suitcase carry – 140#, front to back of gym right hand, back to front left
20 incline DB bench (50#)
10 ring rows
Then
3 rounds of
Suitcase carry, same as above
10 ring push ups
10 band pull aparts
Then
3 rounds of
30 second front lever on rings
10 GHD sit ups

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3/10/18

WOD
In a team of 3 run 5k and row 5k.
We broke up the runs into 100m sprints – so I did 13 of them
We broke up the row into 250m sprints – I did 6 of those
I was finished after this. finished.

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3/9/18

WOD
18.3
373 reps – 20’something double unders after the 20 DB snatch. Didn’t get to look at the bar for the bar muscle ups.

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3/8/18

Rest

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3/7/18

Skill
1 ring muscle up every 45 seconds for about 10 minutes. I only failed 2.

WOD
“Annie”
6:55 PR. Only tripped once (the round of 30 and early in the 30 reps). Moved as fast as I could on the sit ups

Strength
Find a heavy single strict press – only got 195. Rushed it and after yesterday it felt heavy.

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3/6/18 – PM

Strength
Snatch 75%x3, 85%x2, 95%x1, 80%x3, 90%x2, 102%x1
Was supposed to be: 155×3, 175×2, 195×1, 165×3, 185×2, 210×1
I did: 165×3 on accident, 175×2, 195xseveral fails, 165×3, 185×2 (took me about 6 attempts to get 2 successes.). Tried 190 and no-go. Pull the parachute and stopped
Then
OHS 5×5 @80% of 1RM
I did: 3, 4, 3, 5, 3 at 185.
Then
100 sit ups

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3/6/18 – AM

Skill
Practiced handstands for about 15 min

WOD
2 rounds
Max rep wall balls (20) – 51 and 27
rest 1 min
Max rep T2B – 15 and 12 – I think
Rest 1 min
Max rep HSPU – 10 and 9 – I think
Rest 1 min
Max rep OHS (95) – 12 both times, maybe?
Rest 1 min
Max burpees in 1 one minute – 24 and less…
Rest 3 min

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3/5/18

Rest

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3/4/18

Strength
Tried 5×5 deadlift with straps, used 315 and got 4 sets of 5
Then
Maybe 6 rounds, scattered over about an hour of
Farmer carry, front to back of gym with 155# per handle of weight
Superset with 5 bench at 255

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3/2/18

WOD
In a team of 4…I had some rest
AMRAP25
20 HPC (95)
Maybe 200m run?
20 box jumps (24)
20 sit ups
Result: I think I completed 5 rounds? Maybe only 4+. Not sure

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3/2/18

18.2 and 18.2a
Result: 8:23 and 230#

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3/1/18

Rest

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