September

9/30/19- PM

WOD
Same thing as AM, but with bench. Same weights, reps, bike cal, etc
Result: 26 something

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9/30/19

WOD
10 cal bike
2-4-6-8-10 FS (95)
rest 4 min
15 cal bike
2-4-6-8 FS (135)
rest 4 min
20 cal bike
2-4-6 FS (185)
rest 4 min
25 cal bike
2-4 FS (225)
Result: 30:06

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9/29/19

Rest

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9/28/19

WOD
Partner workout on Saturday, but essentially
100m run, 5 deadlifts at (185, 205, 225, 245, 265, 285, 305, 325, 345-F
Then
10 cal bike + 5 air squats x 10 with just a bit of rest between

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9/27/19

Rest

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9/26/19

Strength
Find heavy set of 5 OHS
95, 125, 145, 165, 175, 195×4

WOD
3 rounds
10 OHS (95)
100 single unders
10 BJ (24)
100 single unders
Result: 7:34

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9/25/19

WOD
10 rounds
25 cal row
25 push ups odd rounds
50 squats even
Result: 27:48

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9/24/19

Strength
15 min to find max clean and jerk – 230, failed 235. Definitely was feeling slow and heavy this morning.

WOD
30 PC&J at 205
Result: 10:10 – with 3 fails…I don’t recall having that much problem with the power jerk at 205 as I had this morning. It wasn’t that I was tired or lung issues…just wasn’t feeling it.

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9/23/19

WOD
30 box jump on and over (30)
30 C2B pull ups
30 KBS (70)
30 Front squat (135)
30 T2B
30 Deadlifts (135)
30 Wall ball (30)
30 Burpees
Result: 20:18

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9/22/19

Rest

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9/21/19

WOD
30 deadlift (235)
800m run
30 PC&J (165)
800m run
30 PS (115)
800m run
Result: 25:35

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9/20/19

Rest

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9/19/19

Pre Game
Every 30 seconds – 5 box jumps
4 rounds at 40in, 6 rounds at 30

WOD
AMRAP8
8 power snatch (95)
16 pistols
32 Dubs
Result: 4+2

Strength
Weighted glute bridge 5×10 at 145

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9/18/19

Strength
Tabata plate raises – 25# plate – 137 reps

WOD
6 min to find max clean (235), right into
10 min to run 1 mile, AMRAP KBS in remaining time (39 reps)
2 min res
AMRAP3 cleans at 145 – 20 reps

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9/17/19

Strength
Front squat: 5 at 195, 3 at 225, 2 at 245, 5 at 215, 3 at 245, 1 at 265

WOD
AMRAP5
10 thrusters (95)
10 bar facing burpees
Result: 3+11

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9/16/19

WOD
3 rounds on rower
3 min at 1:50 (1st rnd), 2:10 (next 2 rounds)
2 min at 1:45 (1st rnd), 2:00 (next 2 rnds)
1 min at trying for 1:35, didn’t happen, 2 rnd at 1:45
Then 2 min to do 50 sit ups
3 rounds on bike
3 min at 200w
2 min at 350w
1 min at 500w

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9/15/19

WOD
AMRAP60
800m run
5 DL (285 – fat bar double overhand grip)
100m sled pull (95, 135, 165×2)
5 bench (235)
50 cal bike
5 FS UB (185)
Result: 4 rounds…took a bit over 60 min to finish 4

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9/12/19

Rest

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9/12/19

WOD
21-15-9
med ball clean(30)
ring rows
9-7-5
wall walks
Result: 12:44

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9/12/19

Rest

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9/11/19

WOD
2001m run
11 box jump (36)
11 thruster (135)
11 burpee c2b pull ups
11 power cleans (185)
11 HSPU
11 KBS (72)
11 t2b
11 deadlift (185)
11 s2o (135)
2001m run
Result: 35:50

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9/10/19

Strength
E2MOM
10 BS – 215
5 BS – 235
3 BS – 245
1 BS – 265
1 BS – 285 F
3 BS – 265
5 BS – 245
7 (supposed to be 10) BS – 225

WOD
30-20-10
S2O (95)
Cal bike
FS (95)
Cal row
Evil wheel
Result: 21:03

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9/9/19

Pre game
Tabata air bike – 101 cal

WOD
FRAN – 5:00. I knew I wasn’t feeling good and it showed.

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9/8/19

Rest

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9/7/19

WOD
Farmer carries, goblet squats, KBS and jump ropes – lots – with a partner

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9/6/19

WOD
AMRAP15
400m run
15 BW deadlifts (205)
Result: 4 + about half of a 400m

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9/5/19

Strength
Find max 3 rep bench – 265, 2 at 280

WOD
100 cal bike
20 sec hanging L sit
80 push ups
20 sec hanging L sit
60 ab mat sit ups
20 sec hanging L sit
40 floor press (135)
20 sec hanging L sit
20 power snatch (135)
20 sec hanging L sit
Result: 24+ minutes

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9/4/19

WOD
500m row
21 pull ups
21 box jumps (24)
500m row
15/15
500m row
9/9
500m row
Result: 13:27 I think

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9/3/19

Rest

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9/2/19

WOD
In a team of 3
3x500m row about 2:1 rest:work
Then about 40 power snatch (75)
2x200m run about 2:1 rest:work
About 45 PC&press (75)
4x500m row
Took us exactly 57 minutes

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9/1/19

Was supposed to be a rest day…but…
Ended up doing a little bro session during Open Gym, nothing intense.
Then I ran my bike to and from my parents house in near 100 degree temp
20 miles and about 1:45 on the bike