September

9/30/18

WOD
Pulled a sled 1 mile with 50# on sled and carried the 70# slam ball at the same time

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9/29/18

WOD
Deck of Cards – 3 way with 2 decks
Did a bunch of power cleans and push press at 115, HSPU, slam balls at 30# and 40 total GHD sit ups

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9/28/18

Strength
Find 10 rep back squat
Result: 257

WOD
AMRAP3: box jump overs (24)
Rest 3 min
AMRAP3: stick jumps (24)
Result: 127 reps

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9/27/18

Strength
Attempted to get 10 reps at 85% or greater in the snatch
I think 3 at 175, 3 or 4 at 180, then I got 185 once in a mix of fails. Tried 190 3 times but couldn’t lock it out in the bottom
Then
E2MOM10: 5 deadlift + 10 second hold at top on 5th rep
240, 260, 280, 300×2

WOD
With 2 partners
100m sled drag (90)
Row for cal while 1 partner pulls sled
1 person is resting

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9/26/18

Strength
10 min to find a heavy snatch + OHS
I got 170 for the complex and 175 for a snatch, no OHS

WOD
5 rounds
10 OHS (95)
10 burpees over bar
10 T2B
Result: 10:09

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9/25/18

WOD
800m run
80 wall ball
80 pull ups
80 squats
80 box jumps
80 push ups
80 double unders
800m run
Result: 33:09

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9/24/18

Strength
Supposed to be clean cluster 1.1.1 x4
Did 155, 185 and 205, but the 3rd rep at 205 I felt my back again so I stopped

WOD
5 rounds
10 power cleans (135)
20 ski jumps over bar
10 evil wheels
Result: 9:59

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9/23/18

Rest

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9/22/18

WOD
Was doing a WOD with sprints involving KBS, running and SDHP, but on the 2nd round I felt my back. Legs are still absolutely stiff and the SDHP were all back. I stopped as soon as I felt it because I figured it was coming. I should have taken today off.
I ran a mile after just to move. Taking tomorrow off.

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9/21/18

WOD
My legs are F*$@$@ from yesterday
15 minutes of handstand practice
Then
2 rounds of
24 shoulder taps (facing wall)
24 floor press (145)
Then
2 rounds
48 second dead ball hang
24 bent over rows (145)

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9/20/18

WOD
‘Manion’
Result: 33:40 – over a 3 minute PR!

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9/19/18

Strength
Find 3 rep max strict press: 166.5

WOD
3 rounds
4 muscle ups
8 box jumps (36)
12 med ball sit ups (20)
16 plyo push ups
Result: 12:10

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9/18/18

Mid day
EMOM10:
Int 1: 10 bench (135)
Int 2: 10 banded pull downs with 1 second pause
EMOM10:
Int 1: 10 incline DB bench (50)
Int 2: 10 banded rows with 1 second pause
E2MOM10:
5 squat (135) + 10 kneeling twists with red band – both sides

Evening
EMOM10
Int 1: 30 sec wall sit + 5 BJ (40)
Int 2: 10 GHD sit ups
E3MOM12:
Int 1: carry 70# dball at mid line 100m
Int 2: carry 70# dball on shoulder 100m
EMOM10: 5 HSPU on 45 and 25 # plate

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9/17/18

Rest

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9/16/18

Comp day – Battle of the Rock
WOD 1
AMRAP6: 1 G2O, 4 burpees over the bar
2 scores, total weight lifted and number of burpees
Repeat from 4 years ago. That time I used 195 and got 12 rounds
I got 14 rounds using 195 this year

WOD 2
30 cal row
30, 20, 10
DB snatch (50)
Box jump on and over (24)
30 cal row
I tested this one and finished in 10 minutes. I will see if I can get close 9 in the comp
I think I got around 9:40

WOD 3
2 rounds
15 HPC (95)
30 front rack lunge (95)
15 T2B
30 wall ball (20)
15 pull ups
Not going to test this one, it will be all grip
Didn’t finish, got 4 pull ups and then ripped with about 15 seconds to go in the 12 minutes. Was still good for 4th among the old guys

Floater
30 cal on bike, 12-9-6 DB front squat (50 per hand)
Gamed it, and that was a mistake. Took 2:14 and that was good for 9th. Should have went harder on the bike.

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9/14-15/18

Rest

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9/13/18

Strength
Find heavy (in 10 min)
Snatch + 2 power snatch + 3 OHS
Result: 165, snatched 170, but couldn’t power snatch it

WOD
4 rounds
5 thrusters (135)
6 C2B
7 V-Ups
8 KBS (70)
9 Deadlift (135)
Cashout: 1000m run
Result: 13:50

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9/12/18

Strength
3×10 reverse lunge off 45# plate
95, 115, 145

WOD
3 rounds
20 pistols
20 GHD
20 second hollow hold
Result: 10:11

A few hours later
30 cal row
30-20-10
DB snatch (50)
box jump on and over (24)
30 cal row
Result: 10 min

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9/11/18

WOD
2001m run
11 box jump (36)
11 thruster (135)
11 burpee c2b pull ups
11 power cleans (185)
11 deficit HSPU (45# plates)
11 KBS (88)
11 t2b
11 deadlift (185)
11 s2o (135)
2001m run
Result: 35:57

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9/10/18

WOD
First
Re-test WOD from Battle of the rock
AMRAP6: 1 G2O + 4 burpees over the bar
Result: started with 205, either it was too heavy or I didn’t warm up. Switched to 185 mid WOD and got 11 rounds
Then
OHS: worked up to 215, failed 225
Then
AMRAP5: burpee box jumps – 61 reps

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9/9/18

WOD
Walk 1 mile dragging sled + 50# and carrying a pretty heavy sandbag on my back

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9/8/18

WOD
Team of 3
Basically 400m run every 5 min, plus escalating wall ball (20), T2B and deadlift (225)

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9/7/18

WOD
AMRAP15
100m run
10 pull ups
20 wall ball (20)
30 double unders
40 air squats
Result: 4+82
Immediately following – 5 min to find max clean – got 235

Above was at 5am, this was at noon
AMRAP15
100m run
10 pull ups
30 dball over shoulders (70)
60 double unders
Result: 2+30something
Immediately following find max power clean: 225

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9/6/18

WOD
EMOM10: 10 DB thrusters (50)
Only got 7 in 3 intervals
Rest 3 min
EMOM10:
Int 1: 5 KB snatch (55) per hand
Int 2: 2 TGU (55)
Rest 3 min
EMOM10: 10 DB DL and 10 S2O (50)
Only got 9 S2O in 1 interval

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9/5/18

Much needed rest day

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9/4/18 – PM

WOD
E2MOM24
Int 1: 400m run
Int 2: 5 ring muscle ups
Only 4 MUps in the 2nd to last round and didn’t get the last 2 400m runs completed in less than 2 min

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9/4/18 – AM

WOD
“Fran”
Result: 4:00…UB on all thrusters. 20/11, 6/5/2/2, then my grip failed and I struggled on last 9 pull ups. Upsetting because I wasn’t dying and out of breath, but my grip couldn’t hold the pull up bar. Had a real shot at setting a PR. I think I started the 9 thrusters around 3:10 and moved to the pull ups with a solid 20 seconds to get 9 reps. Didn’t happen.

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9/3/18

WOD
In a team of 3
Row 5k (I rowed 3 500m intervals)
80 ground to overhead at 95# (I did about 40)
Run 2k (I ran 800m)
80 G2O (I did about 35-40?)
Row 5k (I rowed 4 500m intervals)
Result: 57:22

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9/2/18

WOD
Sled drag 1 mile with 95# of weight added
Result: 37 minutes, I think

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9/1/18

WOD
With a partner
AMRAP17
60 DL (135)
30 burpees
60 FS (135)
30 burpees
60 push press (135)
30 burpees
max rep G2O in remaining time
Result: 53 reps

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