May

5/31/19

Rest – I really need a day. Should have taken a day after Murph

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5/30/19

Strength
E2MOM10: 1 heavy push press
Failed 225, 215, 215, failed 215, FAILED 195 (Murph still has me…)

WOD
10-20-30-40-50-40-30-20-10 UB DUBS
10 sit ups between each, including at end
Result: 6:54

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5/29/19

Strength
EMOM10
Int1: 10 floor press (185×1, 205×3, 205 for 8 reps)
Int2: 30 second plank with 45# plate on back

WOD
50 Russian twist (20# med ball)
50 wall ball
50 med ball clean
50 lunges in place, forward, holding med ball overhead
50 wall ball
50 med ball sit ups
Result: 18:08 – legs are still very tired from Murph

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5/28/19

WOD
5 rounds
3 min cal bike
2 min rest
3 min cal row
2 min rest
Increase total cal every rounds
Result: 92, 98, 102, 110, 115

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5/27/19

Murph
With vest, no partition
Result: 54:54 – going in order is so hard

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5/26/19

Rest day before Murph

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5/25/19

WOD
With a partner
5 rounds
30 KBS (55)
30 power cleans (95)
30 wall ball (20)
One person is always running 400m
Result: 29:38 – was pretty terrible

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5/24/19

WOD
20 burpees
100 cal bike
20 burpees
1 mile run
20 burpees
100 cal row
20 burpees
Result: 27:04

Did it again later in the day guiding Terry – was a much slower pace. I think I finished in 37 minutes with him

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5/23/19

Strength
5×3 back squat with 2 second pause at bottom
235×1, 255×4

WOD
100 push ups
EMOM: 30 double unders
Result: 4:43

Later, same thing, but 100 jumping squats

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5/22/19

WOD
10 rounds
1 DL (315)
10 C2B
Result: 17 flat

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5/21/19

Strength
5 sets of 3 FS with 2 second pause at bottom
215, 225×2, 215, 215, 185, 215
Then
EMOM10
Int1: 10 front rack lunge (135)
Int2: 30 second wall sit
Then
E2MOM10: 45 sec wall sit + 3 broad jumps

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5/20/19

WOD
4 rounds
1 min to sprint 100m
1 min max box jump overs (24)
1 min max DB snatch (50)
1 min max cal on bike
2 min rest
A few hours later
4 rounds
1 min to sprint 150m row
1 min for 15 burpees over rower
1 min for 10 GHD sit ups
1 min for 15 cal on bike
2 min res

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5/19/19

Rest

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5/18/19

WOD
10 rnds
5 deadlift (275)
Then 2 rounds of each: 200m run, 10 cal bike, 10 Double KBS (55), 20 wall ball (30) and 15 burpees
Right into 15 cleans (165)

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5/17/19

Strength
5×1 back squat – 285×1, 290×4
Then
5 rounds
10 strict pull ups (+30# in plates)
15 curls (45)
20 strict press (75)

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5/16/19

WOD
8 x hill sprints
Then
5 rounds
10 floor press (135)
40 flutter kicks holding weight at top of floor press
Resut: 2:40

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5/15/19

Strength
Find max bear complex – got 165. I think I could have went to 170 or 175 if I had time for another round.

WOD
1000m row
10 “bear complex” at 145
1000m row
Result: 11:23

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5/14/19

WOD
AMRAP25
3, 6, 9 escalating reps of
KBS (55)
Wall ball (20)
Box Jump (24)
200m run between each round
Result: made it through the round of 21’s + the run

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5/13/19

Strength
5 rounds – every 90 seconds
high hang snatch + hang snatch + snatch + snatch balance
135, 155, 165, 170, 175 – but didnt’ get the snatch, was out of breath

WOD
AMRAP15
3 muscle up
6 snatch (135)
12 cal row
Result: 4+6 – no failed muscle ups!

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5/12/19

Mom’s Day – nuttin

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5/11/19

WOD
In a team of 3…with a vest
Essentially 3 800m runs, a bunch of box and DB stuff and some ab stuff
It took 37 minutes..

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5/10/19

WOD
5 rounds
30 cal row
10 push ups
20 sit ups
Result: I think 14:40
Then, about 10 min later
5 rounds
30 cal bike
10 PC (135)
10 S2O (135)
Result: with an 18 min cap – 18 reps short of finishing
Then
A few hours later
5 rounds
30 cal bike
10 PC (95)
10 S2O (95)
Result: 14:38

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5/9/19

Another rest day as I try to fully recover my back

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5/8/19

Feel better, but still not going to pick up weights
WOD
5 rounds
30 cal bike
10 bench (195)
20 band rows
Result: I think 19’ish minutes
Then
4 rounds
Seated strict press (45, 65, 85, 105)
10 chin ups

Later
2 min accumulated handstand hold
100 air squats
100 shoulder taps facing wall
100 air squats
30 HSPU
Result: 18’ish min

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5/7/19

Back is feeling better – but definitely not ready to lift weights. Day off.

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5/6/19

WOD
Was a “Max effort Monday” but stopped close to the end of the 3rd round because my back grabbed.

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5/4-5/19

Rest for the weekend

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5/3/19

WOD
10 muscle ups
20 snatch (135)
30 thruster (135)
20 snatch
10 muscle ups
Result: 24:38 – I think. Only failed 1 muscle up and my last snatch

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5/2/19

Strength
5×5 push jerk – 185, 190×3, 195

WOD
Tabata S2O (45) with rest holding bar overhead
15 reps – score was lowest total reps in any of the 8 rnds
I gamed it and did 15 every round, this left me about 7-8 seconds of rest before holding the bar overhead for the 10 second “rest”

Rest 1 min
Bottom to bottom squats – same scoring – I got 14
Tried to game and get 15 every round and even with that on the 7th round I only got 14 reps – barely.

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5/1/19

WOD
E5MOM30
400m run
20 wall ball (25)
and a hodge podge as this crushed me…
rn1: 10 GHD sit ups + 20 push ups
2: 6 GHD + 20 push ups
3: 10 GHD
4: 10 sit ups + 20 push ups
5: 10 sit ups
6: 10 sit ups + 20 push ups

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