March

3/31/20

WOD
Wall balls and running at the track

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3/30/20

WOD
EMOM20
First do a “death by” of 2 air squats + 2 sit ups and increase by 2.
Once you fail finish the EMOM with 10 burpees every minute
I think I got minute 11 for 24/24, then failed and finished with burpees
Then
100 thrusters (95)
Every break 20 DL (95)
Result: 18:19 – terrible

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3/29/20

WOD
4 rounds of
800m easy jog
400m faster pace
200m faster pace
100m fastest pace
400m walk

Then, a few hours later
15 mile bike ride for fun

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3/28/20

Rest

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3/27/20

WOD
Did “Nutts” at home
10 strict HSPU against porch with ab mat
15 DL at 250
25 box jumps up the 4 steps in front of the house
50 pull ups on the swing set
100 wall balls against top of garage
200 double unders
400m “run” with 45# plate
Result: 29:18

Strength
Later in the evening did some Oly work with Joe and Trey
Find heavy power snatch + hang snatch + high hang snatch – couldn’t get high hang at 155
Then
Find heavy clean pull + power cleans + clean
Failed the clean at 215

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3/26/20

WOD
1200m run
30 DL with 70# KB
800m run
20 DL
400m run
10 DL
Result: 18:32

Later
AMRAP10
10 Russian KBS (70)
5 horned squats with KB
3 S2O with KB – 3 per hand
6 jumping lunge
Result: 6+20

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3/25/20

WOD
3 rounders of DT at 135
400m run
2 rounds of DT at 155
400m run
1 round of DT at 165
400m run
Result: 19:13

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3/24/20

WOD
Track workout – lots of running and throwing wall balls around

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3/23/20

WOD
100 walking lunge
25 bent over rows (72# KB, per arm)
50 hang power snatch (50# DB)
25 push ups
100 ski jumps over DB
25 push ups
50 hang power cleans w DB
25 bent over rows with KB
100 jumping lunge
Result: 20:51

Strength
AMRAP7: G2OH at 185
Result: 28 reps

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3/22/20

Rest

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3/21/20

Strength
Every 2 min 3 DL: 135, 155, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305, 315
Every 2 min 3 strict press: 55, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165 (2 SP + 1 PP), 175 (1 SP + 2PP), 185 (only 1 SP)

WOD
With a partner, 1 working at a time
5 rounds of
6 DB snatch (50)
6 med ball cleans (20)
12 overhead lunge (45# plate)
right into
5 rounds
12 DB snatch
6 med ball clean
6 overhead lunge
Result: I think it took us just under 21 minutes

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3/20/20

Strength
EMOM10
Int1: 50 sec wall sit
Int2: 1 clean (135, 155, 175, 185, 205)
Then
E2MOM10: 45 second squat hold with DB + 10 squats

WOD
AMRAP15
20 box jumps (4 45# and 2 25# plates)
20 single arm thrusters (50# DB)
20 Russian twists (2 10# plates pinched together)
Result: 5+15

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3/19/20

WOD
AMRAP5 – run 800m max DB HPS (50) in remaining time
Rest 2 min
AMRAP4 – run 600m and max DB HPS
Rest 2 min
AMRAP3 – run 400m and max DB HPS
Rest 2 min
AMRAP2 – run 200m and max DB HPS
Result: 38 reps, who knows how accurate the run lengths were

Strength
Every 2 min – three 1 and 1/4 squats. Starting at 95 and adding 20# each round
Worked to 195, failed 215.
Then
3 rounds
Accumulate 1 min hollow hold + 10 dead bugs

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3/18/20

WOD
Part A – at the track
E5MOM30 – 6 sets
400m run
20 tuck jumps
20 jumping squats
20 burpees
Result: I did 20/20/20 on the 1st, 2nd and 6th rounds. 15/15/15 3rd round. 15/15/5 4th round. 10/10/10 5th round.

Part B in the driveway a few hours later
Find a heavy “Bear Complex” – got 135 and then jumped to 165 because I thought that was a PR (it would have tied a PR), but only got 5 reps.

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3/17/20

WOD
First at home workout of the great 2020 quarantine
Nothing to difficult with the kids.

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3/16/20

WOD
50 of each, in order, empty bar: thrusters, push ups, front squats, pull ups, S2O, sit ups, hang power snatch, air squats, hang power clean
Result: 20:29

Strength
3 sets of 10 each
Weighted hip extensions (held a 25# plate)
Weighted dips (25#)

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3/15/20

Rest

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3/14/20

Long partner workout with the bike and various exercises

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3/13/20

Rest

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3/12/20

Skill
Supposed to be 3 muscle ups every min for 10 min. I did about 2, I think. I tried to mix bar muscle ups but those weren’t happening. I did do 3 ring muscle ups within 1 minute a few times.

WOD
10 rounds
1 DL (275)
5 HSPU (45# plate deficit)
200m row with damper on 10
Result: 19:29

Then, a few hours later
Strength
EMOM10 – 5 strict pull ups

WOD
10 rounds
1 DL (185)
5 push ups
200m row with damper on 10
Result: 10:24

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3/11/20

Strength
Find heavy strict press + push press + push jerk – got 180. Didn’t have time to try 185

WOD
Row 2k
Result: 7:15.9
Paced just at or just under 1:45 for about the first 600m fairly easy. Then it fluctuated between 1:46 and 1:50 until about the 750m mark then it really started to fall off. I tried to go hard at 250 but no matter what I did I couldn’t get it back under 1:50.

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3/10/20

Strength
5×5 back squat (255 – only 4 reps on 4th set, 5 for rest)

WOD
100-80-60-40-20 dubs
25-20-15-10-5 GHD sit ups
Result: 10:04

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3/9/20

Rest
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3/8/20

Rest
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3/7/20

WOD
Partner workout on a Saturday
Running, burpees, box step ups and loads of fun

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3/5/20

Strength/skill
EMOM10
Int1: 3 strict HSPU + 3 kipping HSPU
Int2: 10 weighted sit ups (50# DB)

WOD
3 rounds
10 KB DL (55)
10 double KB Russian swings (55)
Rest 2 min
3 rounds
10 hang power cleans w/ DB (50)
10 DB S2O (50)
Rest 2 min
10 slam ball (40)
10 squats hugging slam ball (40)
Result: 12:30’ish

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3/4/20

Strength
Find max sumo deadlift – I got 365 “fairly easy”, but couldn’t get 370

WOD
AMRAP15
5 cluster (135)
10 thrusters (135)
5 rope climbs
10 pistols
Result: 77 reps

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3/3/20

Strength
5×5 back squat, every 2 min at 80%
I did 245 for 5 for every set except 5th set I only got 4 reps
Then
EMOM for 4 cycles
Int1: 15 bench (145 for 1 rnd, 165 for 3)
Int2: 30 air squats
Int3: 15 bent over row (145)
Int4: 15 pull ups
Int5: 30 air squats

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3/2/20

WOD
1000m row
Then
3 rounds
15 HPS (95)
15 box jumps (24)
Then
3 rounds
15 S2O (95)
15 wall ball (20)
Then
45 HPS
45 BJ
45 S2O
45 WB
then
1000m row
Result: 36:40 – that was miserable

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3/1/20

Rest

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