May

5/31/18

Rest

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5/30/18

WOD
EMOM32
Interval 1: 30 singles + 5 deadlift (225)
Interval 2: 5 strict pull ups with 20# vest
Interval 3: 5 shoulder to overhead (135) + 10 bar hop overs
Interval 4: 5 med ball cleans + 5 wall ball (30)
I ended up going to 45 singles and 20 bar hop overs after 2 rounds
final 2 rounds I also went up to 10 DL and SOH

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5/29/18

WOD
Every 5 minutes – for a total of 6 rounds
400m run
20 sit ups
20 supermans
10 power clean (95)
10 strict press (95)
Then
Find a heavy OHS – only 165…really bad
Then
2x100m single arm OH walk with 50# Db – did 2 rounds for a total of 4 100m walks

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5/28/18

Murph
43:40 – with vest, 20 rounds of 5/10/15
Almost 2 min PR!!

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5/27/18

Rest

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5/26/18

Rest

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5/25/18

WOD
AMRAP35
400m run
40 walking lunge
100m farmer carry (55/35)
10 burpee pull ups
Result: 4+49 – absolutely dead. Need time off.

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5/24/18

In a team of 4 – waterfall style
5 rounds
10 thruster (95)
20 wall ball (20)
10 push press (135)
20 single arm OHS (50 DB)
Result: I think I finished in about 28 minutes. That was terrible.
Later that day
Find a max front squat – only got 235. Again, weak.
100m x2 front rack KB carry, single arm. One lap per with 55, then one lap per with 72

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5/23/18

Rest

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5/22/18

WOD
Find a heavy 5 rep OHS – I think I got 165, it was not good
Then
Every2 minutes: 1 about 80’ish meter sprint
Then
Find a heavy jerk – only 205, really, really not good. Legs were done after sprinting
Then
2×100 suitcase carry x2 (72 for 1st round, 80 for 2nd)

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5/21/18

WOD
50 alternating DB snatch (50)
16 Russian twists (25)
40 burpees to a plate (25)
16 Russian twists
30 air squats
16 Russian twists
20 push ups
16 Russian twists
10 pull ups
400m run
10 pull ups
16 Russian twists
20 push ups
16 Russian twists
30 air squats
16 Russian twists
40 burpees to a plate
16 Russian twists
50 alt DB snatch
Result: 23:16

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5/20/18

WOD
Every 2 minutes: 100m run + 5 ground to overhead, increasing weight
75, 95, 115, 135, 165, 175, 185, 195, 205 – fail, only 4 reps
Then
EMOM20
Min1: max handstand hold – try not to use the wall
Min2: 1 muscle up

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5/19/18

WOD
100 SDHP (95)
100 KBS (55)
100 squats
100 push ups
100 sit ups
100 cal row
Result: about 33 minutes, wasn’t moving hard

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5/18/18

Rest

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5/16/18

WOD
5 rounds
10 double KB hang clean and press (55 per hand)
10 GHD sit ups
200m run
Result: 16:50
Then
Find a heavy snatch + snatch balance: got 175, failed 185
Then
2x100m front rack barbell carry (135 then 185)

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5/16/18

WOD
Find heavy strict press
Then
AMRAP20
400m run
15 front squats (135)
Right into a mile run

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5/15/18

WOD
E2MOM18: 250m row + 30 second handstand hold
Then
EMOM15
Interval 1: 10 ring push ups
Interval 2: 10 banded pec flies (green band)
Interval 3: 10 barbell curls (65)
Then
Find a heavy snatch + snatch balance: 175
Then
2x100m overhead carry (155 then 185)

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5/14/18

WOD
10 Handstand push-ups
15 Deadlifts 250#
25 Box jumps, 30
50 Pull-ups
100 Wallball shots 20#
200 Double-unders
Run 400 meters with a 45lb plate (45 for all)
Result: 24:02

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5/13/18

Rest

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5/12/18

Essentially a lot of box jumps, push ups and box jump overs mixed with some other things over about 90 minutes of activity.

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5/11/18

Rest

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5/10/18

WOD
5 rounds
10 double Russian KBS (55 per hand)
100m run
10 double KB S2O (55 per hand)
100m run
Result: 13:05
Then, about an hour later
Find a heavy clean + jerk with 2 second pause in dip – worked up to 215, but could really feel the toll from the previous week
Then
2x100m front rack KB carry (55 per hand)
1x100m farmer carry (72 per hand)

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5/9/18

WOD
EMOM10
Interval 1: 10 squats + 10 push ups (I went 10/10, 12/12, 14/14, 12/12, 12/12)
Interval 2: 10 sit ups + 10 box jumps (24) (I went 10/10, 12/12, 14/12, 12/12, 12/12)
Rest about 10 minutes
Row 2k for time
Result: 7:22…still getting adjusted to the RP diet template I started on Monday. The big meal I had about 3 hours prior was still making me feel really full. Definitely felt it rowing.

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5/8/18

Strength
Find heavy hang clean + 2 power jerks – got 215, but couldn’t hang clean 225
Then
20 squats at 105 in less than 1 minute
Rest 5 minutes
20 squats at 195 in less than 1 minute

WOD
EMOM
Min1: 100m sprint
Min2: 15 burpees
Min3: 200m sprint
Min4: 20 burpees
Min5: 100m sprint

Strength
Find heavy snatch grip deadlift + snatch + snatch balance
Got 165 and it felt good, but didn’t have time to go heavier
Then
2x100m double overhead KB walk – using 55# KBs

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5/7/18

Strength
10 back squats at 155
5 at 235
3 at 265
3×1 at 280

WOD
5 rounds
500m row
10 bench press at 225
Result: I forget – 18 or 19 minutes?

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5/6/18

WOD
400m run
100 double unders
20 pistols (very ugly and not RX)
40 push ups
60 sit ups
80 squats
60 sit ups
40 push ups
20 pistols
100 double unders
400m run
Result: I think 22+ minutes. I was working off entirely too much alcohol from the night before.

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5/5/18

Twice with a partner…
1 plank, some flutter kicks, some hang power clean, 800m run, some hang power snatch, some scissor kicks, 1 plank face up – alternate holding a 45# plate
Then
Same thing in another class with a different partner

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5/4/18

Rest

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5/3/18

Long session
10x100m rowing sprint at about 80-95%
Then
EMOM12
First 9 minutes: 6 burpees holding 50# DBs
Last 3 minutes: 9 burpees holding DB
Then
“Isabel”
Result: 2:53 – felt REALLY tired and sore from the past few days
Then
5×5 clean and jerk: 135, 155, 175, 185, 190 – nope, out of gas
Then
Superset
10 weighted sit up (35# DB) with
10 weighted good morning (1 rd bar only, 4 rounds 65#)

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5/2/18

Strength
EMOM15
Interval 1: 10 pendlay rows (175, 175, 175, 155, 155)
Interval 2: 10 ring dips, strict (with vest for 3 sets, without for 2)
Interval 3: 10 arnold presses (3×50#, 2×40#)
Then
AMRAP5: 30 double unders, 10 ground to overhead (135): 3+23
Then
3 sets max effort planks: Over 1 minute for each

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5/1/18 – PM

Strength
Sets of 5 snatch balance: 95, 135, 155, 175, 185×3
Then
10 minutes to find a heavy snatch: got 185

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5/1/18 – AM

WOD
9-15-21
Deadlift (225)
HSPU (with 45# plates and ab mat)
3 forward rolls between each round
Result: 10:12 – HSPU got really tough in the round of 21
Then
Back squat x5: 135, 185, 215, 235, 235, 245, 245
Then
10 minutes to find max snatch – talked too much and only got 165

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