February

2/29/20

WOD
Partner WOD on a Saturday. Did end up with a 220# cluster

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2/28/20

WOD
Alternating 20 min EMOM of 45 sec wall sit and 45 sec plank
Then
150 KBS (55) – every min, incl start, 3 T2B
Result: 8:50

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2/27/20

WOD
21-15-9
Thrusters (95)
HSPU
Result: 10:41

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2/26/20

WOD
EMOM, until cannot complete cal on bike
Min1: 12 cal on bike (inc each round)
Min2: 10 tuck jumps
Result: I got 8 rounds, completed 26 cal. I thought I could get to 30, but really fizzled on 28.
Rest 1 min
5 rounds
10 slam balls (30)
10 devil press (20, 25, 30, 35, 40)
Result: 11:10

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2/25/20

Strength
Find heavy BTN jerk – got 235 and felt pretty good so jumped to 255 and failed. At 5am

WOD
With a partner
3000m worth of interval rowing and during “rest” while partner rowed held single KB in front rack (55)
Result: 24:40

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2/24/20

Strength
EMOM16
Min1: 1 snatch, building – got 185, failed 195 twice
Min2: 5 strict pull ups

WOD
Amanda
9-7-5
First time ever doing this workout RX
Did 2 muscle ups UB, then all singles.
All snatches were fast singles except the set of 5 was UB
Result: 13:20

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2/23/20

Official 22 WOD, 22 reps of 22 movements with a 25 min cap – redid it today with lighter weight (75) and power variations of the hang clean and hang snatch.
Result: No cap, I think I was just starting the GHDs around the 25 min mark. Finished in 28:23 or something close to that. This one was much worse with the lighter weight.

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2/22/20

Official 22 WOD, 22 reps of 22 movements with a 25 min cap
Result: I got through the box step ups of our RX version

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2/21/20

All of this took me about 1 hour 15 minutes.
4 sets
90 sec on bike at a fast pace
200m run
60 sec on bike at a faster pace
100m jog
30 sec on bike at fastest pace
50m walk (1 lap around gym)
15 sec all out on bike
Rest 2 min
4 sets
90 sec on rower at a fast pace
200m run
60 sec on rower at a faster pace
100m jog
30 sec on rower at fastest pace
50m walk (1 lap around gym)
15 sec all out on rower
Rest 2 min

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2/20/20

Rest – back isnt right

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2/19/20

Strength
Find heavy snatch + 3 OHS
185, failed 1 attempt at 190

WOD
5 rounds
5 BJ (30)
10 PS (135)
20 WB (25)
Result: 17:24

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2/18/20

Rest

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2/17/20

Strength
Find heavy hang clean x2 +clean
215, got 2 hang cleans at 225 but couldn’t get the clean

WOD
AMRAP10
10 FS (95)
20 KBS (55)
40 Dubs
Result: 4+23

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2/16/20

WOD
10-1
Bench (225)
Deadlift (315 – the round of 5 I did 4 DL at 275 due to my back not feeling right)
1000-100m row
Result: 53’ish minutes.

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2/14-15/20

Rest

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2/13/20

WOD
Accumulated 3 mins hanging from bar and in a handstand
Then
“Grace”
25 reps at 205, 3 at 215, 2 at 220
Result: 9:44

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2/12/20

WOD
2 rounds
10 devil press (50)
25 FS (95)
50 DL (135)
25 SDHP (95)
50 sit ups
25 HSPU
10 wall walk
Result: 38:44 – shoulders are done!

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2/11/20

Strength
Find max back squat – only 285

WOD
10 rounds
20 sec max cal bike
1:40 rest
Result: 180 calories. Possibly the worst thing I’ve done in a long time.

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2/10/20

WOD
4 rounds for max reps
1 min C2B
1 min KBS (55)
1 min single DB S2O (50)
1 min air squats
1 min snatch (135 – each rep is worth 5 reps)
Result: 494

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2/9/20

Rest

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2/8/20

WOD
3 min for max rounds with 1 min rest between. One time through
Station 1: row 8 cal, 8 sit ups (4 rounds)
Station 2: Cindy (4+15)
Station 3: burpee on a med ball into a cluster with the med ball (I think 20-23 reps)
Station 4: 8 Russian KBS (55), 8 KB S2O (I thin 4?)
Station 5: 8 DB snatch (50), 8 lunges holding DB (4 again?)

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2/7/20

Strength
5×10 back squat every 2:30, increasing
155, 175, 195, 215, 235×8

WOD
EMOM16
Int1: 20 Russian KBS (mostly 88#, but about 40-50 with the 72)
Int2: 20 Russian twists (1 rnd with 20# med ball, 7 with 25#)
Then
Tabata plate raise with 15# plate

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2/6/20

WOD
“Diane”
Result: 6:30 – still chasing that 6:25 time from 2014…which I find hard to believe I did RX
Then later
21-15-9
deadlift (135)
burpees over the bar
Result: 3:33 – painful!

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2/5/20

WOD
3 rounds
27-18-9 – bike cals
Rd1: 21-15-9 – bench (135)
Rd2: 18-12-6 – bench
Rd3: 15-9-3 – bench
Result: 16:56
Then, not for time
10 cal on bike
20 band rows
10 cal/15 rows
10/10
10/5

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2/4/20

REST!!!

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2/3/20

REST!!!

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2/2/20

WOD
For my birthday…Doing each of these back to back in a 60 minute window. A new workout every 10 minutes

At 0:00
3 rounds
1 deadlift at 335
2 muscle ups (I’ll go ring)
3 back squat (245)
4 push ups with 2 45# plates on my back
Result: 4:40. the deadlifts were really heavy for me.

At 10:00 – Last workout with any sort of considerable weight
5 rounds
5 HSPU
5 cleans at 155
5 T2B
Result: 6:35. Still some rest, which I would need coming up.

At 20:00 – Two workouts with KBS so I’m going to break them up
21-15-9
Power snatch (95)
KBS (55)
100m run to start and after each round
Result: this is where it really start to hurt and I almost didn’t finish – 9:59. just under 10 minute and turned around and right back out the door for…

At 30:00 min
400m run
75 wall ball (20)
400m run
Result: I was totally gassed. I couldn’t get the wall balls, the running killed me so much I walked part of the 400m. I finished the 75 wall balls but only had like 30 seconds until the next 10 minute interval so I didn’t finish this one. Didn’t get the 2nd 400m run..

at 40:00
21-15-9
Burpee BJ (24)
Sit ups
Result: 7:50 – the burpee box jumps were terrible. I could only do 6-9 at a time before needing rest. Thanks for the sit ups – a chance to catch my breath.

Last, but not least, at 50:00
50 cal bike
50 thrusters (45)
50 KBS (55)
Result: 9:57 – BARELY finished. I thought I was doing OK on time but the KBs took me a lot longer than I expected. I could barely hold on to the last 10 reps with 20 seconds remaining and finished with 3 seconds left. Then I fell over and almost died.

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2/1/20

With a partner – all row and bike for cal while holding a 45# plate. Took us just under 31 minutes to do the work

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