December

12/30/19

Strength
Find heavy set of 5 back squat
255, 4 at 265

WOD
EMOM12
Int1: 40 sec wall sit + 3 broad jumps
Int2: 10 burpee box jumps (20)
Int3: 20 jumping lunge

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12/29/19

Rest

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12/28/19

WOD
With a partner
100 cal bike
Then 4 rounds
75 Dubs
50 SDHP (95)
25 pull ups
50 wall ball (20)
75 slam balls (30)
Then
100 cal bike
Result: 45:14 – That was death. Did it with Rachael and she crushes it and crushed me. She did more than half of the work.

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12/27/19

WOD
“Tommy Mac”
2 rounds
12 burpees
12 thrusters (115 for all BBell)
12 burpees
12 PS
12 burpees
12 S2O
12 burpees
12 Hang clean
12 burpees
12 OHS
Result: 26:14

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12/26/19

WOD
“Zeus”
3 rounds
30 wall ball (24)
30 SDHP (75)
30 BJ (20)
30 push press (75)
30 cal row
30 push ups
10 BS at BW (205)
Result: 37:15

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12/25/19

Merry Christmas!!

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12/22/19

Our annual 12 Days of Christmas WOD
42 something, I think. I was definitely not ready for this. Moving really slow and just felt super beat down from the previous days. Nearly 11 full minutes than my time from last year.

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12/22/19

WOD
“The Chief”
495 reps – a 7 rep PR! I’ll take it especially since I didn’t really feel like working out. Lack of sleep and recovery are being felt.

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12/22/19

Rest

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12/21/19

WOD
12 DoC barbell only WOD – all 95#
1 deadlift
2 HPC
3 S2O
4 FS
5 thruster
6 PS
7 OHS
8 floor press
9 BS
10 strict press
11 clean
12 snatch
Result: 28:29

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12/20/19

WOD
Buy in – 10 bar muscle ups
4 rounds
25 KBS (70)
10 box jump (40)
25 cal bike
10 GHD
25 cal row
Result: 36:24 – happy I got 10 bar muscle ups! Took about 4:30 to get 10.

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12/19/19

Strength
15 min to find heavy jerk – only 215. Been a LONG time since I went heavy overhead

WOD
AMRAP10
10 push ups on DB (50)
10 thrusters with DB
10 S2O with DB
Result: 3+20
Rest 5 min
AMRAP10
10 front squat (95)
10 thrusters
10 S2O
Result: 4 rounds

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12/18/19

WOD
3 rounds
10 snatch (135)
10 SDHP (135)
10 SA HPC S2O with KB – 5 per hand (55)
4 TGU (2 per) – 55
Result: 18:24

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12/17/19

WOD
5 rounds
250m row
10 bench (205)
20 box jump (24)
Rest 5 min
5 rounds
250m row
10 back squat (205)
20 wall ball (20)
Result: 44:24 I think – death. Pure death.

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12/16/19

WOD
5 rounds
20 squats
5 burpees
20 push ups
5 burpees
20 DB snatch (50)
5 burpees
20 cal bike
5 burpees
Result: 30:20

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12/14-15/19

Rest days – next week will be tough and I want to play

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12/13/19

Strength
20 rep deadlift – 4 attempts
135, 185, 235..jumped to 285 but probably too much – only 6 reps.

WOD
Death by jumping squats
Result: 16 rounds – completed 34 reps just before time expired

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12/12/19 – PM

WOD
With a partner – you go, I go
5 rounds
250m row – 10 ring rows
5 rounds
250m row – 10 KB snatch (55)
Result: 28’ish minutes?

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12/12/19 – AM

WOD
With a partner – you go, I go
5 rounds
250m row – 10 T2B
5 rounds
250m row – 10 hollow rock
Result: 26:40

Strength
4 sets – SA DB bench press
55, 70, 88# KB, then a quick 30 reps then 10 reps with a 40# DB
3 sets of 21’s
45, 65, 75

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12/11/19

Strength
EMOM10
Int1: 10 Russian step ups with jump – 10 per leg
Int2: 30 Russian twist (L/R=1) with 14# ball

WOD
3 rounds
20 box jump (30)
20 Russian KBS (70)
20 wall ball (30)
Result: 13:53
Then
3 sets, NFT – 1 muscl up + 10 ring dips

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12/10/19

Strength
Find heavy high hang power snatch, hang power snatch, power snatch
Worked up to 150 and then got an ugly 155

WOD
5 rounds
10 power snatch (75)
10 bar facing burpees
Rest 90 seconds
Result: 9:37

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12/9/19

WOD
Handstand practice
Then
2 rounds of DT (95)
15 HSPU on 45# plates
2 rounds of DT (115)
15 HSPU on plates
2 rounds of DT (135)
15 HSPU
2 rounds of DT (155)
15 HSPU
Result: 27:41 – has to be the most deficit HSPU I’ve done in a workout

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12/8/19

Rest

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12/7/19

WOD
Partner workout – wasn’t too bad

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12/6/19

WOD
10 rounds
1 min to complete 10 push ups, 10 squat, max cal on bike
1 min rest between
Result: 162.2 cal

Strength
5 rounds
10 bent over rows
10 strict pull ups

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12/5/19

WOD
2:30 to complete 25 cal on bike, rest remainder
5min to complete 50
2:30/25
10:00/100
2:30/25
5:00/50
2:30/25
Then after about 30 minutes
5 rounds
60 DUBs
15 ski jumps (24)
5 DL (275)
Rest 2 min
Result: 15:14 – only 2 clean rounds. Tripped on rope twice and ski jump once

Strength
Kneeling SA KB shoulder press 5×10 per arm
22×1, 35×1, 45×2, 55×1

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12/4/19

Rest

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12/3/19

Strength
10 min to find heavy HPC – 215 felt good, but had 1 attempt at 225 and didn’t get it.
Then
Every 30 seconds for 20 min – 1 PC at 205

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12/2/19

WOD
5 rounds
30 cal bike
10 burpees
30 cal row
Then
1 mile run
Result: 37:18 – was snowy/icy for the run which slowed me down a few minutes

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12/1/19

Strength
5 sets, not for time
15 bench (135)
15 skull crushers (65)
30 sec plank on rings
7 strict pull ups
10-12 curls with 30# DB
Then
4 sets of walk back and forth front of gym farmer carries – 90# on each handle