June

6/30/20

WOD
1 mile run
100 S2O
100 curls
100 skull crushers
1 mile run
Result: 31:45 – I tried to use 75# – did all S2O with 75, only 10 curls with 75, then 35 skull crushers to start with 75, empty barbell for all but the last 10 I used 75 again. Used an empty barbell for the 90 curls.

******************

 

6/29/20

Strength
Find 3 rep max DL off of 25# plates (risers)
Only got to 315 – back was already tight after sitting in stands watching baseball all weekend

WOD
AMRAP3
20 cal bike
Max rep thrusters
Rest 3 min, repeat for a total of 3 rounds
Result: 88 reps (37, 27, 24 reps)

******************

6/27-28/20

Rest

******************

6/26/20

WOD
4 rounds
25 Russian KBS (55)
10 FS with KB – left
25 Russian KBS
10 FS – right
result: 11:10

Strength
100 step ups holding KB

******************

6/25/20

Strength
10 BTN strict press (ended with 2 sets at 105)
10 evil wheels
5x

WOD
800m run
40 push ups on DB (50)
30 DB DL
20 Devil press
10 thrusters
400m run
10, 20, 30, 40 again
800m
Result: 30:38 – terrible. Awful. Miserabl.

******************

6/24/20

Strength
10 min to find heavy hang power snatch – 165…it was ugly

WOD
10 hang power snatch (145)
25 pull ups
50 wall ball (25)
100 dubs
50 WB
25 pull ups
10 HPS
Result: 17:54

******************

6/23/20

WOD
20 cal bike
30 OHS (95)
30 cal bike
20 OHS (135)
40 cal bike
10 OHS (185….couldn’t do it, had to scale back to 155)
Result: 14:50

******************

6/22/20

Strength
5×5 back squat – but must finish all 5 reps in less than 15 seconds
185×2, 205×2, 215

WOD
21-15-9
K2E
GHD
Backsquat at 135
Result: 9:59 – abs!

Also rode my bike about 25 miles today

******************

6/21/20

Rest day – golfing for Father’s Day

******************

6/20/20

WOD
Track workout

******************

6/19/20

WOD
AMRAP33
10 floor press (185)
200m run
10 strict HSPU
200m run
10 strict pull up
200m run
10 goblet Squat (70)
result: 4 rounds even. Really happy with the strict HSPU

******************

6/18/20

Skill
Bar muscle up practice

WOD
AMRAP5
800m
20 box jumps
AMRAP HPC (95)
Rest 3 min
AMRAP4
700m row
15 BJ
AMRAP HPC
AMRAP3
600m row
10 BJ
AMRAPHPC
Result: 44 reps

******************

6/17/20

Rest

******************

6/16/20

WOD
The burpee/running workout in 90+ degree heat (4:30 class)
Result: 72:38 – it was really hot and dry

******************

6/15/20

Strength
Deadlift holds – 45on/15off – used 95# with the fat bar

WOD
With a partner
Accumulate 180 cal on bike while partner wall sits
Result: 8:58

******************

6/14/20

Rest

******************

6/13/20

WOD
A 45 min AMRAP in a team of 3…lots of stuff. 1 round took about 40 minutes..

******************

6/12/20

Rest

******************

6/11/20

WOD
50 reps of each of the following:
Russian KBS (70)
C2B
med ball cleans (30)
DB S2O – single arm (50)
KB SDHP (70)
GHD
Wall ball (30)
Result: 27:00

Did it again in the afternoon with 55# KB, pull ups instead of C2B and sit ups instead of GHD
Result: 19:37

******************

6/10/20

Strength
Snatch with 3 second pause in catch
Result: 170 – was happy with that with how bad my legs felt after the past 2 days.

WOD
20min AMRAP with a partner
Lots of 200m rows
Devil press, floor press and DB deadlift

******************

6/9/20

Strength
5×3 front squat with 3 second pause at bottom
Did 2 rounds at 185, last 3 at 195

WOD
10 rounds
1 rope climb
10 pistols
20 double unders
Result: 13:30 I think. First time doing 100 pistols in a LONG time

******************

6/8/20

Skill
5 rounds
30 shoulder taps
20 hollow rocks
Result: Not for time – completed

WOD
4 rounds
400m run
30 single arm overhead lunge (50)
Result: 17:58 – I think. Way harder than I expected

******************

6/7/20

WOD
Part 1 not for time, just to complete
100m sled drag (90, 115, 140, 165, 190 – weight added)
10 bench press at 225
Then
4 rounds
3 min mod pace on bike (tried to keep around 300 watts)
2 min faster pace (tried for about 330-350)
1 min faster (tried for just under 400)
30 seconds as fast as possible (I couldn’t last 30 seconds…)
rest 3 min, repeat for a total of 4 cycles

******************

6/6/20

WOD
With a partner, basically 1:1 work:rest I did
400m run
25 power clean and jerk at 135
400m run
20 PC&J at 155
400m run
15 at 165
400m run
10 at 175
400m run
5 at 185
took us about 34 minutes

******************

6/5/20

Rest

******************

6/4/20

Strength
10×2 OHS
Working to 195, only got 1 at 195. First time OHS heavy in months

WOD
15 min AMRAP with a partner
10 box jumps
10 DB power cleans (50# DBs)

******************

6/3/20

WOD
Every 10 min
3 rounds
5 ring muscle ups
15 push ups
Result: 7:30
Then
3 rounds
10 C2B
15 pull ups
3:24
Then
3 rounds
15 pull ups
15 pus ups
result: 3:30?
Then
10x hill sprints

******************

6/2/20

WOD
Starting to workout, but slept terrible, rough night, cut it short

******************

6/1/20

Rest – golfing

******************