July

7/31/2019

Rest

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7/30/2019

Really tired after yesterday’s WOD + 26 mile bike ride
Strength
Find heavy: power snatch + hang snatch + 2 OHS
Result: 165, didn’t try anything heavier

WOD
Was supposed to be
3 rounds
5 ring muscle ups
5 deadlift (315)
Result: But I tried 325 for the deadlift and first time doing muscle ups in a few months due to my elbow. Did 1 round at 325 and 1 at 315 then stopped so I could golf in a few hours.

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7/29/2019

Strength
100 seated strict press at 95 for time: 9:40

WOD
3 rounds – every 5 min
20 cal row
40 squats
40 dubs
20 cal bike
Result: 3:30’ish, 4’ish, 4:40’ish…I think

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7/28/2019

Rest

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7/27/2019

WOD
12 days of christmas
Result: 33:45 – about 1 min off my PR…but it was hot. Not hot in December.

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7/26/2019

WOD
3 rounds
1000m row
3 forward rolls
10 strict HSPU
3 cartwheels
10 T2B
Result: 22:11

Strength
Bench: 5 at 235, 5 at 245, 3 at 255, 5 at 245, 6 at 235

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7/25/2019

Strength
EMOM10: 3 TnG PC, building: 135, 145, 155, 165, 175, 185, 195, 205, 210, 215

WOD
4 rounds
400m run
40 plate hops
200m run
20 plate hops
Result: 18:50

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7/24/2019

WOD
Sprints
4x400m – every 3 min (1:37, 1:36, 1:42, 1:43)
Rest about 10 min
4x100m – every 2 min (Right about :56/:57 each)
Rest about 7 min
4x100m – every 90 seconds (about :27/:28 each)

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7/23/2019

Strength
Tempo back sqaut 31×1
5×5
5 at 195, 205, 215, 225, 3 at 235

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7/22/2019

WOD
5 rounds
30 cal bike while holding 20# med ball
5 hang cleans (135)
5 push press
5 power cleans
5 push jerks
10 pull ups
Result: 27:55

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7/21/2019

Rest

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7/20/2019

WOD
“Rich”
Result: 22:35

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7/19/2019

Strength
OHS – was supposed to be 10-5-3-1-3-5-10
I did 145×10, 175×5, 195×3, 215×1, 205×1, 195×2, 175×4

WOD
1000m row buy in
5 rounds
10 OHS (95)
10 BJ (30)
Result: 12:48

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7/18/2019

Rest

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7/17/2019

WOD
5 rounds
800m run
30 HRPU
Result: 28:33

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7/16/2019

Strength
Find a heavy hang clean in 15 min – 235

WOD
10 HSPU
20 hang power cleans (95)
30 K2E
40 squats
50 double unders
40 squats
30 K2E
20 hang power cleans
10 HSPU
Result: 9:55

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7/15/2019

Rest

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7/14/2019

WOD
The Incline
Result: 47:22

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7/13/2019

WOD
“Loredo”
Result: 25:20

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7/12/2019

WOD
3 rounds
800m run
50 KBS (55)
Result: 19:04

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7/11/2019

Strength
100m run + 1 deadlift x9: 275-365

WOD
AMRAP5
10 DL (135)
20 box step ups
Rest 3 min and repeat
Result: 4+8, 4+14

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7/10/2019

Rest

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7/9/2019

WOD
5 rounds
3 min to complete 20 cal bike, 20 thrusters (95), max rep sit up in remaining time
Rest 1 min
Result: 25, 17, 7, 3, -3

Strength
5 rounds
10 single arm bent over rows (55# KBx1, 72# KBx4)
12 DB bench (50s + red band around back)
10 GHD

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7/8/2019

Strength
5×3 back squat 32×1 – 165, 185, 205, 225, 245, then 255×1 rep

WOD
100 burpees to target – EMOM 10 KBS (55)
Result: 10:59

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7/7/2019

Bike to/from gym
Some snatch work
Then a 25+ min WOD with a bunch of stuff

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7/6/2019

Rest

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7/3-5/2019

All partner workouts. The 4th and 5th were really tough partner workouts that took 45+ minutes to finish

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7/2/2019

Rest

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7/1/2019

The “Burpee/running” workout
20-1 of burpees, starting with a 400 and 400m run between each set of burpees
Result:

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