January

1/33/20

WOD
50 cal bike
3 rounds
20 pistols
5 bar muscle ups
10 strict S2O with 55# KBs – 1 per hand
then cash out of 50 cal bike
Result: 16:00

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1/30/20

Strength
100 FS in AFSAP at 40%
115# used, 19 first round, then 16-17 rest, I think. Took 6 sets

WOD
30 cleans at 185
EMOM 5 DL (not at start)
Result: 8:57

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1/29/20

WOD
All with 72# KB
20 KB snatch – left only
20 Russian KBS – left only
20 OHS – left only
Repeat right only
20 KB snatch – alternate
20 Russian KBS – alternate
20 OHS – 5/5/5/5 L/R/L/R
Result: 17:30

Strength
5×5 bench, 10 GHD in between – 185, 215, 235, 255, 265

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1/28/20

Strength
E2MOM10 – 5 box step ups per leg (65×1, 95×1, 115×3)
Then
E2MOM10 – 10 jumping squats (115×1, 135×4)

WOD
AMRAP15
10 pull ups
10 cal bike
5 deadlift at increasing weight (95, 135, 185, 225, 255, 275, 305, 315)
Result: 8+3 – cleared the ladder plus 3 pull ups

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1/27/20

Basically rest – did some bench, shoulders and bicep work

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1/26/20

Rest

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1/25/20

WOD
Partner workout with power snatches (95), wall balls (20), thrusters (95), pull ups, hanging L sits and hollow holds

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1/24/20

WOD
Partner workout with
Suitcase carries – we used 140# added to handle
Stone to shoulder – using 115# stone
Zercher squats – using #155

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1/23/20

R E S T

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1/22/20

WOD
10 HPS (95)
25 sit ups
50 push ups
10 HPS (115)
25 sit ups
50 air squats
10 HPS (135)
25 sit ups
50 pull ups
10 HPS (155)
25 sit ups
100 ski jumps
Result: 18:31

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1/21/20

Strength
E2MOM10: 5 forward lunges per leg (95, 125, 135, 145, 155)
Then
E2MOM10: 5 back squat (210 – taken from ground)

WOD
EMOM20
Int1: 200m row
Int2: 10 lunges

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1/20/20

WOD
10x400m run with 1 min rest between
Result: 29:51
Then
5 rounds
10 push ups on DBs
10 curls with DBs

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1/19/20

WOD
50 cal row, 10 cal bike, 200m run
40 row, 20 bike, 200m
30/30, 200m
20/40, 200m
10/50, 200m
I didn’t time it, just worked through it at a steady pace
Then
did some hang power snatches in sets of 5

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1/18/20

WOD
Bunch of intervals with a partner for a Saturday workout

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1/17/20

Aerobic
90 sec on bike @300 watts or higher
200m jog
60 sec on bike @400 watts or higher
100m jog
30 sec on bike @500 watts or higher
50m walk
15 sec all out on bike
Rest 2 min
Repeat for 5 sets

Strength
5 rounds
10 push press (some jerkish) (165)
10 floor press (165)
10 bent over row (165)
10 upright row (95)
then
3 rounds max hold suitcase hold (95# barbell)

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1/16/20

Strength
E2MOM10 – 3 FS with 3 second pause
175, 185, 195, 205×2, 205

WOD
21-15-9
FS (95)
cal row
6-4-2
wall walk
Result: 8:11

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1/15/20

Rest

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1/14/20

Strength
E2MOM10 – 5 Bulgarian lunges – 95/115/125/135/145
Rest about 2 min
E2MOM10 – 5 BS at 65% – 195# taken from groun

WOD
50 hang cleans (135)
Every break 5 devil press (50)
Result: 13, 8, 8, 8, 7, 6 sets and 12:30 for time. It was terrible.

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1/13/20

Fran
Did 21 and 15 thrusters UB, had to break the set of 9 because my forearms/grip was so bad
Immediately broke the pull ups into sets of 5 right from the start intentionally. But the grip got so bad that I ended up doing fast singles before even the set of 21 was over.
Result: 4:19 – 30 seconds off my PR. Second time my grip went bad doing Fran.

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1/12/20

Rest

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1/11/20

WOD
With a partner in 25 min
Alt bike 15 cal and row 250m each round
20 box jumps (10 each)
10 PC&J (5 each)
95, 115, 135, 155, 185, 205, 225

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1/10/20

WOD
AMRAP3
20 PC (135) – burpees over bar in remaining time – 35 burpees
Rest 7 min
AMRAP3
20 PS (95) – burp in remainder – 28 burpees
Rest 7 min
20 thruster (65) – burp in remainder – 32 burpees

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1/9/20

Strength
OHS – for this piece I could feel a bad night sleep from last night
10-5-3-1-1-1-3-5-10
10 at 145, 4 at 175, 3 at 175, 1 at 195, 1 at 205, 1 failed at 215, 1 at 185, 5 at 175, 8 at 155

WOD
3 rounds
15 KB snatch (55)
30 double unders
5 snatch (145)
Result: 7:27

Extra
5 rounds
10 GHD sit ups
20 Russian twists with 14# med ball

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1/8/20

WOD
Hotshots 19 with a vest (ran a different 400 than normal)
Result: 42:51

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1/7/20

Strength
10 reverse lunge off of 45# plate – ever 2 min x5
95, 115, 145, 155, 165
Then
5 BS every 2 min x 5 at 180

WOD
AMRAP5
10 wall ball (20)
5 muscle up
Rest 5 min
AMRAP5
10 wall ball
10 ring dips on top of rings
Result: 40 reps and 80 reps. Was happy to do 10 muscle ups in 5 minutes actually. No fails. Did the 1st 3 rounds UB of ring dips, 5/5 last round.

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1/6/20

WOD
2:30 to row 500m
2:30 to bike 25 cal
5:00 to row 1000m
5:00 to bike 50 cal
10:00 to row 2k
10:00 to bike 100 cal
Then back down: 5, 5, 2:30, 2:30

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1/5/20

Rest

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1/4/20

WOD
With a partner, about 1:1 work:rest
10-1
pull ups
HPS (75)
1-10
wall ball (20)
deadlift (135)
Result: 22:17

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1/3/20

WOD
Worked out with both the 4:30 and 5:30 classes
Both with a partner
First
10 rounds each
6 box jump on and over
5 HPC (95)
4 T2B
5 HPC
6 BJ on and over
Result: 17:37 – painful!
Then, a bit later
6 box step ups (24)
5 HPC (95)
4 Hanging inee raises
5 HPC
6 step ups
27:27

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1/2/20

WOD
7 rounds at an easy pace
250m row
20 v-ups (barely v-ups the final 3 rounds)
20 wall ball (20)
80 flutter kicks
20 goblet squats (55 KB)
1 min plank
Result: Around 48’ish minutes?

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1/1/20

WOD
With 2 others I did
2x500m row, not consecutively
and about 125’ish double unders, 150’ish squats, 210 push ups, 150’ish sit ups
Then 1 PC&J at 185, 2 at 205 and 4 at 225