March

3/31/19

Rest

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3/30/19

WOD
Deck of cards with a partner
Lots of deck squats and diamond push ups, or so it felt like.
Also a total of 2 500m rows and 4 rounds of 30 cal on bike

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3/29/19

WOD
Elbow was hurting really bad this morning
50 air squat
50 push ups
50 thrusters (95)
50 cal row
50 sit ups
50 Russian twist (20)
Result: 15 something, I couldn’t do more than 3-4 thrusters in a row due to my elbow.

Mid day
“Champion”
2 rounds
25 HSPU
20 deadlift (135)
15 OHS (135)
10 burpee box jump on and over (24)
800m run
Result: 25 something, I think. Put CBD on my elbow and felt pretty good on the HSPU…too bad the run sucked.

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3/28/19

WOD
OPT test – 3 rounds
250m row
15 KBS (70)
25 burpees
15 KBS
250m row
Rest 12 min
Result: 4:22, 4:56, 5:20

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3/27/19

WOD
5 rounds
5 back squat (265)
20 HSPU
Result: 27:07

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3/26/19

Stregth
Find 3 rep push jerk: got 215 fairly easy and jumped to 230 – nope

WOD
5 rounds
20 KBS (55)
20 goblet squat (55)
Rest 60 seconds
Result: 9:11

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3/25/19

WOD
EMOM32
Int1: 15 cal on bike
Int2: 10 T2B (only 5-8-5 last 3 rnds)
Int3: 15 cal on rower
Int4: 3 power cleans (205 1st 3rds, 215 rest)

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3/24/19

Nice day – going for a bike ride – nope – did nothing all day.

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3/23/19

WOD
9 rounds, 1:1 work:rest
rnds 1, 3 and 9
15 cal bike, 10 DB snatch (50), 10 BJ (24)
Other rnds
15 cal row, 10 burpee over rower, 10 squat
Result: 31min

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3/22/19

WOD
19.5
Result: 19:31 – that was terrible

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3/21/19

Skill
EMOM10: rope climb

WOD
5 rounds
30 UB Dubs
15 sit ups (rnds 1, 2 and 5 GHD sit ups)
1 wall walk
Result: nice and easy 8:02

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3/20/19

Full on rest day (ended up biking to/from the gym)

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3/19/19

Skill
EMOM20
Int1: 10 cal on bike
Int2: max handstand hold on wall

E2MOM20: 3 muscle ups + 15 wall ball (25)

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3/18/19

Started to workout – some deadlifts – back felt super tight/tired
Tried to do the class WOD, same thing, so I just stopped.

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3/17/19

19.4 redo – If I could link bar MUPs I would have a much better score – all singles: 97 reps – 1 muscle up shy of getting to the 2nd round of burpees after muscle ups

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3/16/19

WOD
You go – I go style
3 rounds
10 pull ups
15 S2O (135)
Immediately into 3 rounds
15 power cleans (155)
20 KBS (70
Immediately into 3 rounds
20 deadlift (185)
25 sit ups
Result: 31:38 with my partner

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3/15/19

WOD
19.4
Happy to get muscle ups, all singles. Got 15 muscles ups in the 2nd round – 93 reps

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3/14/19

4 hours of shoveling…

WOD
AMRAP20
Slow and easy stuff like light Russian KBS, single unders and walking lunes.

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3/13/19

Rest

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3/12/19

WOD
3 min to complete
30 cal bike
max rep power snatch (95)
Rest 1 min
Cont until 75 snatches are complete
Result: 18:19

Later
Same thing, but rowing for 30 cal and power cleans at 135
Result: 18:54 – this one hurt more than I thought it would

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3/11/19

WOD
5 rounds
10 OHS (165)
20 BJ (36)
Result: 24:06 – was feeling heavy and slow today

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3/10/19

WOD
1000m row
7 rounds
100m run with 25# plate
100m sled pull (starting at 25# and adding 25 each round, ending at 175)
15 slam ball over the shoulder (70)
1000m row
Result: I didn’t really time myself, just worked. Took about 40-45 minutes.

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3/9/19

WOD
Team WOD
I ended up doing, in intervals
10 power snatch (135)
20 wall ball (30)
10 power clean and jerk (155)
20 med ball cleans (30)
10 PC&J (185)
20 GHD sit ups with 10 then 14 # ball
10 PC&J (205)
Rest 4 min
About 130 double unders and I think 20 burpees

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3/8/19

WOD
19.3
Result: 104 reps – 14 strict HSPU. I wanted 12, got 14. I’ll take it.

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3/7/19

Rest

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3/6/19

Strength
Find max snatch: 207!! 2lb PR!!

WOD
14.1 redo: rope broke and it took about 30 seconds to fix at the 4:30’ish min mark…still got 6+27 which was a 27 rep PR! Today was a good day.

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3/5/19

Strength
EMOM10:
Int1: 20 band pull downs
Int2: 10 single arm bent over rows (70 for 3 rounds, 88 for 2)

WOD
Tabata air bike
Result: 90.2 cal

Strength
EMOM10
Int1: 10 bench (215 first set…then way downhill…didn’t get 10 again until last set at 165)
Int2: 10 DB S2O (used 50s)

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3/4/19

Strength
EMOM10: 1 cluster – building – ended at 210

WOD
Every :15 for 5 min: 1 cluster at 135 + 1 burpee
Rest 2 min
Every :30 for 5 min: 1 cluster at 155 + 5 burpees
Rest 2 min
EMOM5: 1 cluster at 190 + 15 burpees
Missed a total of 21 burpees

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3/3/19

WOD
Various muscle isolation/pre-hab sort of work. Nothing intense

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3/2/19

WOD
With a partner – 55 total deadlifts, burpees over bar, power snatch and evil wheels

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3/1/19

WOD
19.2
Result: 172 reps in 2016 in my re-do of 16.2. Today I got 171. Hand ripped early…not sure it really would have made a difference. I would like to do it again, but not sure my hand will allow it.

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