November

11/30/19

WOD
Partner workout with rowing, DL, WB, K2E and bike

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11/29/19

WOD
Deck of cards with partner – did a lot of PS at 95

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11/28/19

Strength
Did 4 sets of 10 bench (95, 145, 195×2), 10 bent over rows (35, 55, 70, 88KB)

WOD
Really team workout for Thanksgiving

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11/27/19

Rest

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11/26/19

Rest

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11/25/19

WOD
In Puerto Vallarta
Buy in – 50 Dubs
30 KBS (62?)
20 burpees
30 box step overs (62# – 24in box)
20 burpees
15 KBS
20 burpees
15 step overs
20 burpees
Cash out – 50 Dubs
Result: 17’ish

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11/24/19

Rest

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11/23/19

Rest

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11/22/19

Rest

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11/21/19

In Puerto Vallarta
WOD
AMRAP15 (If I remember right)
3 C2B
3 air squat
30 Dubs
6/6
30 dubs
9/9 etc
Result: I think I made it to the round of 15/15 and then my palm ripped, so I switched to ring rows

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11/20/19

In Puerto Vallarta
Strength
Find heavy high hang power snatch, hang power snatch, power snatch
I think I got to 165? There were some kilo plates, so not positive

WOD
10 rounds
14 ring dips
7 power snatch (75)
Result: I think about 15 minutes

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11/19/19

WOD
A long chipper – I can’t remember all the movements over a week later as I write this. I think it took me about 17 minutes to complete.

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11/18/19

Rest

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11/17/19

Rest

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11/16/19

Team competition

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11/14-15/19

Rest

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11/13/19

Strength
FS every 2:30
10 at 145, 5 at 175, 3 at 205, 1 at 235, 1 at 255, failed 1 at 275, 3 at 235, 5 at 205, 10 at 165.

WOD
AMRAP3
10 HPC (95)
5 T2B
Rest 3 min
10 HPS (75)
5 K2E
Result: 122 reps – grip was SHOT

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11/12/19

Strength
EMOM10 – 1 snatch + snatch balance
115, 135, 145, 155, 165, 165, 175, 180, 185, 185 – f
Then
EMOM12
Int1: 10 single leg DL with KB, right
Int2: 10 SL DL with KB, left
Int3: 10 cossack lunge with KB

WOD
10 min max cal on bike
Result: 179 – averaged just over 400w for most of the 10 minutes. I think I could have went “hard” earlier at the end. I started going hard with 30 seconds remaining, I think.

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11/11/19

WOD
Barbara
Result: 33:30 – over 3 min PR!
If I had to do it again…I would just go faster. I didn’t break up any movements into any redetermined sets, just went.

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11/10/19

WOD
3 rounds
50 cal bike
20 burpees to target (just above reach)
50 cal row
20 wall ball (20)
Result: 31:58

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11/9/19

WOD
With a partner
50 wall ball (20)
20 power snatch (135)
50 KBS (55)
20 OHS
50 BJ (24)
20 snatch
Result: 11:06
Rest 5 min
Find max snatch – got 185 pretty easy, but couldn’t get 195

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11/18/19

Strength
EMOM10 – 1 PC, 1 Clean
I forget how many each minute, I didn’t add every minute
145-215 – failed 225 in the last minute
Then
EMOM10
Int1: 3 muscle ups
Int2: 1 snatch (tried 165)
Today was a disaster, I didn’t even finish the EMOM as the snatch was terrible.

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11/7/19

Rest

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11/6/19 – PM

WOD
EMOM32
Int1: 20 cal row
Int2: 10 GHD (only did GHD to parallel and did sit ups 4 rounds)
Int3: 10 strict pull ups
Int4: 10 burpee to tall target

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11/6/19 – AM

WOD
EMOM32
Int1: 20 cal row (didn’t finish 2 rounds)
Int2: 10 GHD (only did GHD to parallel and did sit ups 4 rounds)
Int3: 2 rope climbs (only got 2 climbs in 4 rounds)
Int4: 10 burpee deadlifts (50# DBs – did 8 in rounds 3-7)
That was terrible

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11/5/19

Strength
Every 2 min – 5 bench – 7 rounds
205, 225, 235, 245, 255, 265×4, 255×5.5 reps

WOD
E5MOM20
40 cal bike and 20 push ups

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11/4/19

Strength
Find max DL
As usual…355 actually felt pretty easy, so I jumped to 365 and couldn’t budge it.

WOD
AMRAP10
10 SA DB thruster (right – 50#)
40 DUBs
10 SA DB thrusters (left)
40 DL (135)
Result: 2+80

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11/3/19

WOD
Rest

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11/2/19 – PM

WOD
20.4 – failed 2 lifts at 225, but got 6 before the clock expired
Result: 166 reps

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11/2/19 – AM

WOD
With a partner, did 5 girl WODs – it was brutal
Result: 32:04

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11/1/19

WOD
AMRAP20
5 power clean and jerks (185)
10 T2B
rest 30 seconds
Result: 9+3