January

1/31/19

Rest

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1/30/19

Strength
Back squat: 1×5 @245, 1×5 @260, 1×3 @275, 1×2 @285
13 at 225

WOD
20 power snatch (75)
500m row
20 power snatch (75)
Result: 3:39

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1/29/19

WOD
AMRAP10
5 deadlift (315)
10 burpees over the bar
20 double unders
Result: 5 rounds

Rest 5 min

AMRAP10
10 deadlift (225)
20 burpees over the bar
40 double unders
Result: 3 rounds

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1/28/19

WOD
“Angie”
Result: 17:38 – over a 1 min PR

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1/27/19

Sore and super stiff- need a day off
Rest

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1/26/19

WOD
A whole bunch of stuff in a team of 3
Result: It took 49 minutes…

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1/25/19

Strength
Deadlift: 5@ 135, 225, 275×3, 295×2, 295x4x1

WOD
4 rounds
In a 2 min window
25 wall ball (20)
AMRAP burpees in remaining time
Rest 3 min
Result: 22, 23, 22, 19

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1/24/19

WOD
15 power snatch (165)
15 power clean and push jerk (215)
Result: 6:39
Rested until 10:00 and did it again at 135/185
Result: 4:46
Rested until 20:00 and did it again at 95/135
Result: 2:40

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1/23/19

Strength
FS: 5@185, 5@215, 5@240, 3@265, 7@205

WOD
5 rounds
10 box step overs (1 55# DB)
20 sit ups
20 push ups
10 DB snatch (55)
Result: 10:39

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1/22/19

WOD
3 rounds
3 min bike, rest 30 seconds
3 min row, rest 30 seconds
2 min bike, rest 30 seconds
2 min row, rest 30 seconds
1 min bike, rest 30 seconds
1 min row, rest 3 min
Tried 350/450/550 for watts on bike – 3rd round did 300/400/500
Row I did 2:00, 1:50, 1:40

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1/21/19

WOD
10 rounds
5 pull ups
5 devil press (50)
5 double KB hang power clean and jerk (55)
Result: 23:53

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1/20/19

Strength
Hang snatch + snatch + snatch balance + OHS
95, 115, 135, 145, 155, 165 – 2 sets at each
Then
Seated rope pulls with a 55# KB tied to other end – about 10 “reps”
Then
With a partner tested a comp WOD coming up – wall balls and burpees
Then
With a partner
50 HSPU (25 each)
100 DB snatch (55 – I did 55)
2x100m farmer carry, single arm (70#)
200 squats (I did 100)
2x100m single arm overhead carry (55)
100 cal row (50 cal)
50 C2B (I think I did maybe 20-25)

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1/19/19

Strength
Bench – 5 strict pull ups and handstand walking after each set
145×10, 165×10, 185×10, 205×10, 225×10, 245×8

WOD
With a partner
AMRAP30 – 1 completes a round, then other goes
10 burpees
10 wall ball
10 box jump
Result: I think I probably did 8 rounds?

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1/18/19

Rest Day

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1/17/19

Skill
EMOM10
Int1: about 30 seconds of handstand on wall – trying to pick hands off of ground, altnernating
Int2: 8 pistols

WOD
9-6-3
Muscle ups
Deadlifts (315)
Result: 12:59 – not all muscles up from a dead hang extension

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1/16/19

WOD
10-1 power cleans
After each set of cleans 15 push ups and 30 DUBs
Result: 14:12

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1/15/19

Strength
BS
1×5 @ 235
1×5 @ 250
1×5 @ 265
1×3 @ 285
1×13 @ 215

WOD
3 rounds
3 min to complete
10 FS (165)
10 bar facing burpees
max cal on bike in remaining time
Rest 3 min
Result: 37, 30.7, 27.6

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1/14/19

WOD
Fran
Result: 3:50 – PR!!!

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1/12-13/19

Rest – going to KC for the weekend

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1/11/19

WOD
10 wall walks
20 pull ups
30 burpee box jumps (24)
40 sit ups
50 KBS (55)
200 double unders
50 KBS
40 sit ups
30 BBJ
20 pull ups
10 wall walks
Result: 27:30

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1/10/19

Strength
20 minutes to find 10-10-10 deadlift: 275, 295, 305
Rest just a few min
20 min to find 10-10-10 strict press: 135, 145, 135

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1/9/19

WOD
“Macho Man”
EMOM20: 3 power clean, 3 front squat, 3 S2O
Result: I used 165 and got 12 rounds before I needed to take a round off. I ended up getting 17 of the 20 rounds completed

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1/8/19

WOD
5 minutes to complete:
21-15-9 of row for cal and wall ball (20)
Rest 5 min
5 min to comp
21-15-9 cal on bike, PS (75)
Rest 5 min
5 min to comp
21-15-9 PS and wall ball
Result: finished the first one in about 4:15, got 5 cal on bike in the round of 9 in the 2nd and only got 2 PS in the round of 9 in the 3rd.

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1/7/19

WOD
3 rounds for max reps
HRPU
BJ (24)
Russian KBS (70)
SDHP (75)
Walking lunge
Double DB HPC and J (50)
Result: 396 reps

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1/6/19

WOD
Every 3 minutes
Int1: run 400m + 5 T2B
Did 9 rounds
Then about an hour later
With a parnter
3 rounds
10 T2B each (5 at a time)
15 cal bike
5 clean and jerk each (155 alternating reps for 10 reps total)
5 ring muscle ups each (alternating for a total of 10 reps)

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1/5/19

WOD
With a partner
AMRAP30
50 burpees to target
50 squats
50 sit ups
50 box step ups (50 per hand)
Result 761 reps, we split it evenly

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1/4/19

WOD
3 rounds
3 min squat hold with double KB in front rack
10 ring dips
50 sit ups
Result: hell. Hell. Tried 55# KBs for 1 round, then 2 rounds with 35s and the 3rd round spent a lot of time with my elbows on my knees
Then
15/45 on/off on bike x5

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1/3/19

WOD
Essentially an AMRAP for 25 minutes of 1 min handstand hold (accumulate) and 30 squats.
In 25 minutes I got 7 rounds + 20 seconds of handstand holds
Then
AMRAP5 strict pull ups – 47 reps

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1/2/19

Rest

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1/1/19

WOD
In a team of 4…I did…
25 cal bike
500m row
25 cal bike
About 150-170 double unders
125 squats
about 150 push ups
115 sit ups
All with various amounts of rest

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