12-29-19

Team of 3 

30min cap

120 Deadlift, 600m run

90 hang powerclean, 600m run

60 hspu, 600m run

5000m bike erg

60 hspu, 600m run

90 hpc, 600m run

120 dl, 600m run

First bar 175, 2nd bar 155

Time: 40:59

Dl as 10s for 175 and 20s for 155

Hpc as 5s then 10s

Hspu as 10s

With Ben and Ryan

12-27-19

2 round warm up

10 inch worm

10 goblet squat

10 RDL w kb

5 ohs

Strength

OHS 5x3 90%

185

25 min cap

21-18-15-9-6-3

Powersnatch 115

200m run

50-40-30-20-10-5 DUs

Time: 17:54

I won, beat Adam by 45 sec

12-23-19

12 Days of Christmas

1 Sumo DL high pull 135

2 muscle ups

3 powerclean 135

4 push press 135

5 dball clean 100

6 c2b

7 DL 135

8 t2b

9 box jump over

10 cal rogue bike

11 ohs 135

12 burpees

Time: 36:40 ub

12-22-19

3-Position Pausing Power Snatch (Technique)
5 Complexes, building to a moderate:
- 1 Rep from the High Hang (pockets)
- 1 Rep from the Hang (1" above knee)
- 1 Rep from the Floor

Built to 145

Olympic Cycling
For Time:
10 Power Snatches @ 60%
8 Power Snatches @ 65%
6 Power Snatches @ 70%
4 Power Snatches @ 75%
2 Power Snatches @ 80%
*Before Each Set: 35 Double Unders

This is relative to your 1RM Power Snatch.

MU as 10, 4-4, 3-3, 4, 2

Snatch as 115,125,135,145,155 all singles no misses.

Time: 12:01

Conditioning
"Mile High"
For Time:
50 cal Assault Runner
25 Dball cleans 100#
50 cal ski
7 Rope Climbs (15')
50 cal row
50 Rower facing Burpees 

Time: 21:38 ub

12-17-19

Conditioning
"Wonderwall"
90 Double Unders, 30 Bar-Facing Burpees
90 Double Unders, 30 Wallballs (30/20)
90 Double Unders, 30 Deadlifts (255/185)
90 Double Unders, 30 Wallballs (30/20)
90 Double Unders, 30 Bar-Facing Burpees

Time: 21:59

10 burpees in at 19:55.

Dl as 8-7-8-7

Wb as 18-12, then 10s

12-12-19

3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side) 50#

10 air squats

STRENGTH:

10 DBALL FRONT SQUATS FOR TIME (100/75) 

25 sec

AFTER COMPLETE 50 AIR SQUATS FOR TIME

1:14 ub

WOD:

10 MINS TO FIND A HEAVY SQUAT CLEAN

205

THEN..
4 ROUNDS:
5 SQUAT CLEANS @ 60% - 135#
15/12 CAL ROW
20 WB

Time: 10:48 ub

Cleans were fast singles

12-10-19

Silverback Primer
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)

115 on bar, 16kg kb ea arm

Conditioning
"Power Move"
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24"/20")

R: 5+1 ohs ub. Rested about 20 sec between bj and snatch

12-5-19

3 rounds:

10 Cossack squat

10 waiter squat 12kg

Conditioning
"Low Tide"
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (115/85)
25 Double Unders

1+7+17, row in 2:31

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (135/95)
25 Double Unders

2+3, row in 1:47

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (165/115)
25 Double Unders

3+3, row in 1:02

12-3-19

Silverback Primer
6 Sets For Quality:
8 Suitcase Deadlifts (Each Side) 95#
12 Double Kettlebell Front Rack Step-ups (6 Each) 12kg each

5 strict pull ups

12-1-19

3 rft:

400m run

10 strict press 95

500m row

10 powerclean 155

Time: 17:24

Singles pc

3 rft:

10 GHD

50 dus

10m hs walk

6 TGU 12kg 

Time: 16:48

11-30-19

Conditioning
"Iron Lotus" (Team Version)
Teams of 2
For Time (30 Minute Cap):

600 Meter Team Wreck Bag Run (75)
60 Calorie Row

60 Box Jump Overs (24/20)
60 Overhead Squats (95/65)
60 Hang Power Snatches (95/65)
60 Overhead Squats (95/65)
60 Box Jump Overs (24/20)
60 Calorie Row
600 Meter Team Wreck Bag Run (75)

Finished 2nd row at 29:45.

Finished whole thing at 36:15

Partner was JB

11-29-19

Silverback Primer
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side

24kg kb on waiter

Conditioning
"Steam Roller"
For Time:
1k Bike Erg, 1 Rope Climb, 2 Deadlifts
1k Bike Erg, 2 Rope Climbs, 4 Deadlifts
1k Bike Erg, 3 Rope Climbs, 6 Deadlifts
1k Bike Erg, 4 Rope Climbs, 8 Deadlifts
1k Bike Erg, 5 Rope Climbs, 10 Deadlifts

Rope: 15'
Barbell: 315

Time: 21:35

All singles

11-26-19

Silverback Primer
3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

17min amrap

10 single arm kb waiters carry lateral box step ups 24" 

10 burpees to target

10 GHD

R: 5+5 burpees

3 rounds w 12kg kb, 3 w 16kg kb

All ub

11-24-19

5 rounds: 

40 yd sled push w 2 plates

Hs walk 15 yds

10 t2b

20 wb 20#

20 hang powerclean 95#

Time: 37:27

All ub but hs walk. That took time but I was happy with it

11-22-19

Silverback Primer

3 Sets For Quality:

10 Cossack Squats

10 Waiter Squats

*5 Reps Each Side

Bodyweight Cossack

16kg waiter squats

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

135 for 3 sets, 155 for 3, 175 for 3

Conditioning

4 rounds

30 single arm DB box step ups 50#

400m ski

30 alternating db snatch 50#

Time: 24:43

Step ups ub switch hands every 5 on top of 📦

Ski ub

Snatch were ub, ub, 14-16, 15-15

Back Squat with Shadia:

6x85

6x135

3x165

2x185

1x205

1x225

1x245

11-21-19

Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

40, 50, 60

Superset with lunge stance bottoms up single arm kb press 3x10 w 10kg

Pausing Overhead Squat
5 Sets of 1
*10 Second Pause in Bottom

Barbell

Conditioning
"Double-Jointed"
15min amrap
15 Overhead Squats

15 Deadlifts

*After Each Barbell Movement: 30 Double Unders

R: 5+2 ohs ub

11-19-19

Silverback Primer
3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side) 22#
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')

Good stuff. Great core stability work.

2 rounds tabata:

Single leg V up

Front plank

Russian twist

Leg lowers

Flutter kicks

WOD:

21 CAL AB/SKI/ROW
21 BURPEES
21 PULL UPS
15 CAL AB/ SKI/ROW
15 BURPEES
15 PULL UPS
9 CAL AB/SKI/ROW
9 BURPEES
9 PULL UPS

Time: 6:31 ub

11-17-19

For time:

90 wallball 20#

70 cal rogue bike

50 powerclean 135#

40 hspu

Time: 23:30

WB ub 90 reps = PR in 3:10

Bike in 5:47

Cleans in 7:30

Hspu in 7:10 as 8-6-4-4-3-3-2-2-2-2-2

11-15-19

Preacher curl w str bar over ghd

15-15-12-12-10

45,45,50,50,55

Str bar skull crushers

15-15-12-12-10-8

45,45,55, 60,65,65

Seated single arm db curl 3 sec neg

3x12

25lb

Reverse grip Banded tricep push down w pvc

3x30 w red band

Str bar chest curl neg

2x10 w 3 sec neg

75, 75

Db overhead tricep ext

2x10

50, 60

Conditioning
"Piggy Back"
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).

Did as single:

R1: 1:44

R2: 1:47

R3: 1:49

R4: 1:51

R5: 1:50

R6: 1:44

All ub

11-12-19

STRENGTH:

4 ROUNDS:
1 LAP BARBELL FRONT RACK WALKING LUNGE (135/95) + 30 SEC STATIC PUSH UP HOLD WITH SQUEEZE

WOD:

5 ROUNDS:
1 MIN CAL BIKE
1 MIN WALLBALLS (20/14)
1 MIN PLANK HOLD
1 MIN BACK SQUAT (75/55)
1 MIN REST

Bike: 17,15,12,11,12

Wb all 20 ub

Squats all 20

11-8-19 Open 20.5

Open 20.5

20 min cap

Complete in any order you want, broken up however you want:

40 muscle ups

80cal row

120 wallball 20#

Time: 19:06

I did 10 rounds of 4-8-12.

Held 4 mus thru round 7 then did 3-3-2-2-1-1

11-3-19

Banded back squat

5x5

135, 185 (2), 155, 155, 155, 155

15min amrap

1 sled push down back w/2 plates

10cal assault bike

10 GHD

R: 6+10 cals

11-1-19 Open 20.4

Open 20.4

20 min cap

30 box jumps 24"

15 clean and jerk 95

30 bj

15 c&j 135

30 bj

10 c&j 185

30 pistols

10 c&j 225

30 pistols

5 c&j 275

30 pistols

5 c&j 315

Finished pistols at 15:50

Hit 3 of 4 attempts at 225

Goal was 1 rep of 225, so #Win

WOD

7 rounds:

2 rope climbs

10cals rogue bike

Time: 8:14

10-31-19

WOD:

12 MIN AMRAP:
12 BURPEES TO TARGET
12 OHS (95/65)
12 BOX JUMPS (24/20)

R: 5+9 burpees

Goal was 6. All ub. Transitional breathing before the bar slowed me.

10-29-19

Lactic Threshold Conditioning
On the 3:00 x 5 Rounds:
9 Burpee Box Jump Overs (24"/20")
12/9 Calorie Air Runner

R1: 1:25

R2: 1:21

R3: 1:16

R4: 1:11

R5: 1:09

Every 4min for 3 rounds:

30 cal assault bike

20 KBS 53#

Max box jumps 24"

Rest 3min

R1: 21

R2: 27

R3: 34

10-27-19

Teams of 2

25min cap

9 front squat 115

7 burpee box jump overs 24"

5 ring muscle ups

200m slamball run 50#

R: 10+4 front squat

Partner: Zach Price

Flush

12min emom

10cal assault runner

12 t2b

10cal assault bike

10-25-19 Open 20.3

Open 20.3 (repeat of 18.4)

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Reps: 102

12 DL at 315. Diane in 6:19.
DL as 14-7, 8-7, 9. 315 as one double and then singles.

4 reps worse than 18.4 due to Diane being 50 sec slower due to hspu worse.

Hspu as 12-9, 5-5-3-2, 3-3-2-1

Flush workout

Not for time:

5 rounds not for time:

12 cal ski

12 ghd

Time: 11:15 with walk back and forth

3x10 single arm KB bent row 70#

10-24-19

2k row in 7:56

Ive been fasting for 58 hours.

10-22-19

STRENGTH:

5 ROUNDS: 10 FRONT RACK LUNGE RETURN + 10 SEATED DB STEP UPS (50/35)

Lunges 95, 95, 115, 115, 135

Press 50, 50, 40

WOD:

20-15-10-15-20
BACK SQUAT (135/95)
PULL UPS
*Run 400m between each round

Time: 19:45

Ub

10-20-19

Every 4min for 5 rounds:
500m row
6 strict hspu
5 powerclean 155

R1: 2:40
R2: 2:43
R3: 2:50
R4: 3:00
R5: 3:20

Hspu 6, 6, 4-2, 4-2, 3-1-1-1

10-18-19 Open 20.2

Open 20.2
20 min amrap
4 db thrusters 50#
6 t2b
24 dus

R: 16+1 thruster

Ub except for 3 breaks on the rope. Rest between rope and thrusters, Too long.

10-17-19

For time:
1000m row
60m dbl kb farmers carry 53#
50 ft single kb front rack walking lunge 53

800
60
50

600
60
50

400
60
50

200
60
50

Time: 25:17 all ub

10-10-19

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Bike

OHS 95#

10-8-19

Squat clean
8x2 at 80%
Drop and reset

195

For time:
21-15-9-15-21
OHS 105
Pull up
Row cals

Time: 16:46

Ub til last set then 11-10 ohs and pull ups.

10-6-19

20min alt EMOM
15cal airdyne
10 box jump 30"

10-4-19

20min alternating EMOM
200m row
1 each of powerclean, hang power, front squat, hang squat clean, squat clean 95#

First 5 rounds I did 2 rounds of the complex per minute, 2nd 5 rounds I did 1.

10-1-19

Front squat
3x6 70%
185

4 rounds
Burpee box jump over 24"
Rest 1min

R1: 1:14
R2: 1:22
R3: 1:39
R4: 1:39

Lateral burpees

8min amrap
7 single arm db bent rows each 50#
14 GHD

R: 4+3 ghd

9-29-19

Conditioning
"Jelly"
5 Rounds:
400 Meter Run on Assault Runner
30/24 Calorie Row
30 Wallballs (20/14)

Time: 33:07

Rounds:
6:08
11:55
18:20
25:59
33:07

Wb as 30, 30, 30, 15-15, 15-15
Rows between 1:26 and 1:32

9-27-19

Compare to 8-16-19:

3 rounds:
50 cal ski
30 alternating DB snatch 70#

Time: 19:01
Skis were 2:36, 3:09, 3:26
Snatch as 20-10, 10s, 6s

Last time was 21:46

Deadlift
5x3 build

275 then 4 sets 315

12min emom
15 cal ski
20 abmit sit ups
10 box jump over 24"
10 strict pull ups

9-26-19

2 rounds:

Row 30 on/30 off for 5 min
Rest 5 min

R1: 1453m
30 on pace 1:38
30 off pace 1:58

R2: 1405m
30 on pace 1:40
30 off pace 2:01

9-24-19

For time:
60 burpee over rower
200m run
12 t2b
12 box jump 24"
100 dus
50 air squats
200m run

Time: 14:45

Burpees ub
AS as 31-9-10

9-20-19

4x12 back rack walking lunges

155

Angie
100 pull ups
100 push ups
100 sit ups
100 squats

I did 20 rope climbs instead of pull ups to spare my neck

Time: 23:55

Ropes in 6:45
Push ups in 7:43
Sit ups in 6:40
Squats in 2:57 as 50 then 10s

3 rounds:
30 cal rogue bike
20 DB s2o 50s
Rest 2min

R1: 3:06
R2: 2:47
R3: 2:55

Split s2o 10-10 each round

9-19-19

5 rounds
25 wallball 20#
50' handstand walk
Rest 60 sec

R1: 2:45
R2: 2:30
R3: 3:00
R4: 3:00
R5: 2:39

Wb ub every set in 48-51 sec. Best hs walk ub was 15'.

9-17-19

Conditioning
"Fuller Circle"
For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Assault Bike

Time: 18:57

Bike 1: 3:05
Dus: 2:22
Row: 7:46
Dus: 1:59
Bike 2: 3:16

Body Armor
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)

Time: 10:56

Ghd as 15-10, 10-5-10, 10-5s
Db 60#

9-13-19

Build to heavy 5 rep back squat
95, 135, 185, 205, 225, 245

3 rounds
12-9-6
Deadlift
Double DB box step overs 50s
Rest 3min

Deadlift weight by round: 225, 255, 285

R1: 4:55 ub
R2: 6:19
DL as 6-6, 5-4, 6
Same for bso

R3: 9:15
DL as 4s, 5-4, 3-3
Bso as 6-6, 5-4, 6

Rests were longer than 3min

9-10-19

5 rounds:

50' back rack walking lunges 155
200m run
60 DUs

Time: 14:57

Broke on 3 sets of dus.

9-8-19

10min amrap
12 box jump over 30"
1 rope climb
12 ghd
1 rope climb

R: 3+5 bjo

Rest 3min

10min cap
Find 10 rep strict press

Bb, 75, 95, 115(7)

Rest 3min

Run 1 mile

6:58

Rest 15min

3 rounds:

50' sandbag carry 150
15 sumo deadlift 225
15 strict pull ups

Time: 13:47

R1: 3:19
R2: 4:54
R3: 4:17

Sdl as 10-5, 5s, 8-7
Spu as 5s, 5-3-4-3, 3s

9-6-19

Every 2min for 12min
10 db push press50s
8 strict ring pull ups
Max cal bike to clock

Cals: 13,11,8,3,1,7

Rpu as 8,8,4-4,3-3-2,3-2-2-1,3-2-2-1-1

Db ub

"Fish out of Water"
For Time:
2K Row
... Directly into:
10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

Time: 16:50

Row: 7:40 (1:55 pace)

Single cleans, rest ub

9-5-19

"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Ring Muscle-ups

R: 3+5 snatches

MU as 5-4, 5-4, 5-3-1

9-3-19

"Halftime"
30-20-10
KB Power Snatches 53#
Wallballs 24#
... Directly into:
10-20-30:
Burpees over the rower
Calorie Row

Time: 17:52

KB/WB in 6:45 ub

9-1-19

4 rounds for time:

50' heavy sled push +225
12 db shoulder press 40s
12 single are db box step ups 30#

14:12

Parter wod
Team of 2

5k ski
60 t2b
12 rope climbs

Time: 27:57

Ski in 18:15 as 500m each

Partner: JB

8-30-19

Work to heavy 5 rep back squat

95, 135, 185, 225, 255

Squat Snatch
4x2 135

3 rounds:

15 cal ski
12 squat clean 115
9 burpee box jump over 30"
6 squat snatch 115
Rest 3 min

R1: 4:23
R2: 4:59
R3: 5:29

8-27-19

5x5 at 90% 5RM

240

4 Rounds:

1k bike
40 air squat
30 push ups
20 pull ups

Time: 21:52

Squats ub
Push ups as 15-8-7, 15-5-5-5, 10-5-3-2-3-2, 7-3-3-2-3-2-3-2-3-2
Pull ups as 20, then 10-10s.

8-25-19

"Runaway Train" (Team Version)
Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike
Directly Into...
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
Single barbell. Athlete's change weights.

Time: 23:42

Team: me, ryan, laurin

I did 14 reps of DL to save my neck

4 rounds:
10 GHD
Rest 30 sec

8-23-19

5RM Back Squat

135, 185, 205, 225, 245, 265

WOD:

800M RUN
50 WB 20#
1K SKI
50 WB
800M RUN
50 WB

Time: 21:22

Pieces finished at 3:21, 5:50 (2:29), 10:22 (4:12), 13:30 (3:08), 18:00 (4:30), 21:22 (3:22).

All wb were 30-20.

8-20-19

5 rounds:
1 min max reps powercleans 75% singles
Rest 2 min

R1: 11

Tweaked upper back on 1st rep of 2nd round.

10min amrap
15 cal assault bike
10 t2b
10 box jump 24"

R: 5+5 cals
Total of 3334m on bike

8-18-19

For Time:
20/15 Calorie Echo Bike
35/25 Calorie Row
50 Walballs (30/20)

Rest 2 Minutes

For Time:
50 Wallballs (20/14)
35/25 Calorie Row
20/15 Calorie Echo Bike

Total Time: 13:52

R1: 5:59
Bike in 56, row 1:27, wb as 25-10-15

R2: 5:52
Bike in 57, row in 1:45, wb as 25-15-10

15min amrap

60 DUs

200m run

8 hspu

R: 5

8-16-19

Warm up
3x12 banded good mornings

Deadlift
8x315 ub
7x335 ub
6x365 as 3-3
1x385

3 rounds for time
Ski 50cals
30 single arm db snatch 70#

Time: 21:46

Skis as 2:55, 3:07, 3:17
Snatch as 10s, 6-4s, 6-6-9-9

3 rounds:
400m run
Rest 90sec
500m row
Rest 90 sec

R1: 1:49 and 1:55
R2: 1:48 and 1:52
R3: 1:42 and 1:45

8-15-19

4 Rounds for time w 1min rest between:

15 deficit hspu 2"
10 dbal cleans 150#

12 deficit hspu 4"
8 dball cleans 150#

9 deficit hspu 6"
6 dball cleans 150#

6 deficit hspu 8"
4 dball cleans 150#

R1: 2:48
R2: 3:23
R3: 2:22
R4: 1:29

8-13-19

For time:

30 hang powerclean 155#
60 wallball 20#
800m run
60 wallball
30 hpc

Time: 19:12

Cleans as 6s in 3:05 and 3:12
Wb as 30-15-15 and 20-15-10-10-5 in 4 and 4:30
800 in 4:25

8-12-19

Squat snatch max

185 hit on 3rd try. Ran out of time. May have been able to hit 195 with a good rep.

19min clock:

7min cap:
21-15-9
OHS 115#
Bar over burpees

Time: 6:18

Ohs as 11-10, 8-7, 9.

Rest 5min at the 7min mark

Then

7min amrap:
200m run
10 pull ups
10 kbs 53#

R: 3+3 pull ups

8-11-19

14min cap
30 cal bike
20 t2ring
10 dball clean 150#

R: 2+1 t2r

4 rounds:

25m dball carry 100#
25m single arm db farmer carry 90#
Same going back other arm
10 GHD

Time: 11:30

10min emom
2 squat clean at 75%

185

No misses.

8-10-19

For time:

2min bike

3 rounds:
400m run
21 push ups
21 slamball 20#
21 push ups

2min bike

Time: 21:45

8-8-19

Vacation WOD

3 rounds:
20 kbs 55#
40 single arm kbs 55# (alt 10-10)

Finish w 20 kbs 55#

8-3-19

3x40 single arm kbs 55#
10 TGU 35#

8-1-19

Front squat
5x4

195, 195, 215, 225 (2), 215 (3)

Conditioning
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Times: 1:55,1:42,1:46,1:46,1:39

7-30-19

Kelly Rowland
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps Overs (24/20)
30 Wallballs (30/20)

Kilos - Wallball: 13/9

Goal: sub 24min

Time: 23:29

Row 1 in 2:13
Row 2 in 2:18

Wb as 15-15

7-28-19

4x3 back squat

245

For time:
25min cap
75 thrusters 75#
75 bar facing burpees
75 cal bike

Time: 22:37

Thrusters as 15 rep emom
Burpees took 11 min
Bike 6:14

I was happy with the thrusters but not the burpees.

7-26-19

Every 5 min for 15 min:
30 cal row
20 deadlift 225
10 dball over shoulder 100

R1: 3:35
R2: 3:58
R3: 4:38

Row in 1:33-1:39
Dl as 10-10
Dball ub

3 rounds:
Ski 1k
50' handstand walk
Rest 1min

R1: 8:15
R2: 6:53
R3: 6:15

Ski in 4:10 every time.
Hs werent great but decent for the fatigue

7-25-19

Pause Front squat
5x2 80%

195

20min cap:

75cal row buy in

100-80-60-40-20
DUs
25-20-15-10-5
T2B

75cal row buy out

Time: 18:52

First row in 3:07
Second row in 3:32

T2b as 10-10-5, 10-5-5, 8-4-3, 5-5, 5

7-23-19

21-15-9
Muscle up
Cals bike
Powersnatch 115

Time: 20:44

Mu as 8-5-4-4, 6-3-2-3-1, 5-4
Snatch all singles

7-21-19

45min cap:
10-20-30-40-50-40-30-20-10
Wallball 20#
Abmat situps
Cal rogue bike

Time: 48:40

Had 15 situps done in the 20 set at 45 min.

7-19-19

Squat Snatch
On the 2:00 x 7 Sets:
25' Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch 135

All sets 48 sec til last 2 were 53.
Hs walk breaks by set: 1-0-0-1-2-1-3. I was very happy with this and technique felt awesome.
No snatch misses.

OHS
10 rep heavy

135, 155 easy. Jumped to 175 and failed on 6th rep. Core stability not legs.

Conditioning
"Scarface"
2 Rounds:
8 Power Snatches (125) 65%
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (105) 57%
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (95) 50%
8 Bar Facing Burpees

Weights are % of snatch max

Goal: sub 12 with 15min cap

Time: 11:55

Snatches were ub first set then singles next 3 sets then tng 4s for last 2 sets.

7-18-19

Conditioning
"Meter Maid"
For Time:
27-21-15-9:
Wallballs
Box Jump Overs
Power Cleans

Time: 15:29

Wb and bjo ub, cleans as 7s and odd set then 8-7, 9.

Too much rest

Wallball - 30/20 lb, 13/9 kg (Females to a 9' Target)
Box Jump - 24"/20"
Barbell - 115/85, 52/38

7-17-19

2k row
7:38

Into

Airdyne
10 rounds
30 sec at 50%
30 sec at 75%

7-14-19

Speed Squat
8x3 at 65%

185

15min cap
10 rft:
1 squat snatch 145
2 rope climbs
4 strict hspu

Total: 1 hspu from finishing 9 rounds
Had one snatch miss.

You go I go:
10 rounds
7 powerclean 135
7 burpees
200n run

Time: 16:32

Partner: JB

7-12-19

5 rounds for time:
5 powercleans 205
10 hspu
250m ski

Time: 14:00
Cleans singles, hspu ub.

Teams of 3
20min cap

35 bar mu
35 hang powerclean 155
35 hspu
35 front squat 155
35 t2b
35 s2o 155

Time: 13:53
Team: me, JB, Ish

I did 18 bmu and 25 t2b

Teams of 3
5min amrap you go I go

25m sled push with one plate

I did 7 rounds.

Team: me, Adam, JB

7--11-19

Back Squat
5x4

185 easy

Conditioning
"Double Header"
For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
30-25-20-15-10 - GHD Sit-Ups
... Directly into:
50/35 Calorie Assault Bike

Time: 21:48

1st bike in 3:16, second in 3:25.
All DUs ub.

7-9-19

8min AMRAP
50 cal ski
100 wallball 30#

Goal: get back onto ski erg.

Total: 95 wall ball

Did 25 at the start. Shouldve done 30, i wouldve finished. Damn. Ski in 2:32.

That was best in our group, Ben was 2nd with 80 wb.

Pause Front Squat
5x3 at 70%

185

7-7-19

For time:

2k row

Then 10 rounds of
3 powerclean 155
6 T2b
9 push ups
12 air squats

Time: 22:58

Row in 7:25

All movts ub

7-4-19

4th of July wod

Teams of 3, 45min cap
Complete 1776 total reps of the following
All teammates must do at least 10 reps of each movement, ypu may not do more than 200 reps of a given movement:

KBS 53#
Box jumps 24"
Air squats
Push ups
Burpees
Pull ups
Sit ups
Calories
DUs
DB snatch 35#
Goblet squats 35#

Time: 43:21

Partners: Azaria, Brantley

I did kbs, dus, and air squats ub.

7-2-19

For reps:
3min max wallball 24#
Rest 2min

80 w 52 ub

3min max burpee box jump over 24"
(Box facing)
Rest 2min

31 ub

3min max single arm kb snatch 53#
Rest 2min

40 total as 10s each arm

6-28-19

1RM front squat
255 missed 275

For time:
40 deadlift 225
30 front squat 185
20 hang powercleans 185
10 snatch 135

Time: 18:21

No misses.
Finished dl and 6 front squats at 4:05
Dl were15-10-10-5
FS all 6s
Hpc singles thru 5, doubles thru 9, triples thru 18 then a double finished at 16.
Snatch all singles.

5 rounds not for time:
3 muscle ups
6 burpee box jump overs 24"

Time: 6:14

6-25-19

Every 2min for 18min:
200m row
Max rep squat cleans 135
Must finish 75 squat cleans

I got 62 at 18min

12-9-7-7-5-5-6-5-6

6-23-19

For time:
50 front squats 135
50 cal rogue bike

Time: 8:22

Front squats 5x10 in 4:56
Cals in 3:06

6-18-19

Superset
3x10 each
Single leg kb RDL 53
Single arm kb row 53

For time:
40 burpees to 6" target
100 cal ski
40 burpees to 6" target

Time: 12:07

40 burpees in 2:26
100 ski in 6:18
40 burpees in 3:00

6-16-19

Single leg kb rdl
2x10
53

4x3 hang squat clean
40-60%
95, 95, 135, 135

2 low hang squat clean x3
165, 185, 205

Single arm kb bent row
3x10
35, 35, 53

For time:
80 back squat 95
60 push ups
40 box jump over 30"
50 cal rogue bike

Time: 16:10

Squats as 20s in 5:06
Push ups as 10s done at 9:20
Bjo ub done at 12:40
Bike in 3:13

6-14-19

5k row
19:29
1:56.9 pace

6-11-19

21-18-15-12-9-6-3
Hang powerclean 135
Push jerk 135
Ghd

Time: tweaked my neck on 3rd jerk of 12set at 17:36. Went straight to 12 ghd and then stopped at 18:36.

So annoying.

6-9-19

Every 2min for 12min
3 powercleans

165

Teams of 2
25min cap

200cal bike buy in

3 rounds:
30 t2b
30 box jump overs 24"
30 powersnatch (95, 115, 135 per round)

Time: 25:45 (22 snatch at 25)

Partner was JB

Bike in 8:52, first 100cal in 4:00

6-7-19

Back squat
3x3 at 92%

275

8min amrap
8 sandbag over the shoulder 100#
50' handstand walk

R: 3+6'

Handstands were better than I thought theud be. I had great stability, the difficulty was getting the forward momentum.

Teams of 3
One person works at a time
18 min amrap
12cal row
8 OHS 115#

R: I went 2nd and finished 7th round with 2 sec left. Ub, rowed at 2000+ cal/hr whole time.

6-4-19

For time:
1k row
150 air squats***
1k row

***once you start the squats you cant move your feet until they are completed.

Time: 12:36

1st row in 3:39
Shook out legs for 40sec
150 squats in 4:24 without moving my feet as 50 then 25s
17sec transition
2nd row in 3:36

Gymnastics and Snatch Complex
"On the 2:00" x 7 Sets:
5 Toes to Bar
3 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Did ub with 135

6-2-19

Barbell Cycling
On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch
Complex does not need to be completed unbroken.

135
Missed snatch in 3rd set.

Conditioning
"Death Race"
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

Time: 6:03
Goal was sub 6, i shouldve looked at the clock on the last round

5-31-19

Walked into the gym and I was already 3 rounds behind on:

6 rounds
20 sec max cal rogue bike
Rest 90 sec

12, 15, 14, 14, 14, 13

Rest 5-7min

5 rounds
20 cal ski
10 clean and jerk 95#

Time: 12:47
All c&j as 5-5.

Box squat 3x10 at 40%
165

5-30-19

Conditioning
"Belly Jelly"
50 GHD SU, 25 Cal Assault Bike, 5 Sandbag Cleans
40 GHD SU, 20 Cal Assault Bike, 4 Sandbag Cleans
30 GHD SU, 15 Cal Assault Bike, 3 Sandbag Cleans
20 GHD SU, 10 Cal Assault Bike, 2 Sandbag Cleans
10 GHD SU, 5 Calorie Assault Bike, 1 Sandbag Clean

Sub 10-8-6-4-2 deadlift 275 for cleans. Changed ghd to 30-25-20-15-10

Time: 15:51

Dl as 5-5, 4-4, 6,4,2

5-28-19

10min z1 airdyne

Into

10min z2 row

2579m, 174 cals, 1:57 pace

5-27-19

Murph

For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Time: 54:47

Mile 7:04
Pull ups as 10s thru 70 then 5s done at 14:35
Push ups as 3-2 done at 31:22
Squats as 20s done at 45:46
Mile in 9:01

5-26-19

Pause power hang clean
4x3 at 40-60%

135,135,165,165

Every 2 min for 12 min
2 reps at 85% jerk 2nd

205

4 rft:

Using double DB 50# for all but bjo
15 deadlift
10 box jump over 24"
12 hang powerclean
10 bjo
9 thrusters
10 bjo

Time: 18:17 ub, transition time long.

5-24-19

6 rounds
0:25 row max cals
1min rest

14,14,15,15,14,14

2 rft:

75 wallball 20
50 cal rogue bike
25 c2b

Time: 20:03
Goal was sub 20. I beat Adam by 1 sec. Caught gim on 2nd bike.

1st round: wb as 40-35, bike at 60 rpm/257 watts in 4:16, c2b as 10-10-5 in 8:52 total.

2nd round: wb as all 10s then 5, bike at 58rpm/237 watts in 4:35, c2b as 10-5-5-5.

5-23-19

Back Squat
5x5 at 72.5%

225

15min amrap

3 rope climbs
6 squat cleans 185
9 box jump overs 30"

R: 4+2 cleans
Cleans were quick singles all the rest was Unbroken. I felt good with my transitions on clean's they were not too long but I could be faster.

5-21-19

Conditioning
"Hot Air"
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches 135

I modified the snatches to 14 slamball 30# cuz my wrist is tweaked.

R1: 1:58
R2: 1:55
R3: 1:53
R4: 1:52
R5: 1:46

5-17-19

Box Squat 40%
3x10

135

Superset with banded good mornings

Back Squat
3x3 at 85%

255

Rogue Bike
Max cals in :15 sec for 8 rds

12, 12, 12, 10, 10, 9, 10, 9 for 84 total.

3 RFT:

8 OHS 115
Run 200m
2 Legless Rope Climb
Run 200m

Time: 13:00
Ub but transitions and runs were 🐌

5-16-19

7 RFT:

7 powercleans 185
9 pull ups
11 cals assault bike

Time: 17:03

Ub with cleans as singles.

5-14-19

20min cap
4 rounds
20 db burpee box step over 50# ea
10 strict hspu
100 dus

R: 2+2 bbso. Tweaked low back with 4:26 left and stopped.
Did 10 strict hspu first set then kip.

5-12-19

Partner WOD
Teams of 2
3 rounds 2 min on 1 min off
You go i go

Dball squats 150#

40 each round
Partner: Keith

3RM strict press

165. Missed 175.

For time:
50 db thrusters 50
50 cal rogue bike

Time: 10:04
Thrusters 10-10-5-5-5-5-5-5 in 6:28
Bike in 3:34

JB beat me by 10 sec. I shouldve beat him and been sub 10. I didn't look at the clock.

5-10-19

2 RM Hang Squat Clean
225

Conditioning
"Napalm"
2 Rounds:
10 Ring Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) 

Time: 19:53
R1: 8:03
Mu as 10, 5-3-2
Dl all 5s
Wb all 10s

5-9-19

Jack Squat

For time:

21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 135/95
Rx Kettlebell – 70/53

Time: 11:20 ub

5-7-19

Conditioning
"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 wallball 20#

1+2 cals ub

Rest 4:00

"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

1+10 cals

T2b 7-7-3-4

Rest 4:00

"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

1+15 burpees ub

5-5-19

2k row at z1.5

7:44

5-3-19

Powersnatch
TNG 5x5 heavier than last time

135, 135, 145, 145, 145 no misses

Masters Games Qualifier
For time:

3 rounds
15 deadlift 225
35 OHS 75
90 dus

Time: 16:02
Dl ub. Ohs as 20-15. Rope broke 4x on first 2 sets, 6-7x on last set

5-2-19

Conditioning
"Waterlogged"
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell - 50
Box - 30"

Time: 11:58 ub

Row 3:36

4-30-19

Metcon – For Rounds and Reps
AMRAP 10 Minutes
Climb the Ladder
10/8 Calories on C2 Bike Erg
3 Push Press 115/75
10/8 Calories on C2 Bike Erg
6 Push Press
10/8 Calories on C2 Bike Erg
9 Push Press
etc…

R: did 3+10 cals in 3:30 then started to feel my left trap was tweaky so I stopped to roll out/warm up.

Lift – For Weight
Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%

195 no missed

Conditioning
"Front Runner"
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx - 155/105

Time: 7:40

7min EMOM
10 GHD

Ub in 22 sec each

4-28-19

10min amrap
7 s2o 135
7 box jump over 24
7 ring dips
7 t2b

R: 6+26

Team of 3 for time:
120 push ups
50 synchronized kbs 53
75 wallball 30
50 synchronized kb goblet lunges 53
60 pull ups

Time: 12:07

Me, Mark, Gary

4-26-19

2. Lift – For Weight
Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%

6x145, 6x155, 1x165 no misses.

3. Metcon – For Time
10 Rounds
5 Deadlifts 275/185lbs
5 Strict HSPU
25 Double Unders

Time: 16:05

I was ub through 6 at 7:45 then last 4 rounds my hspu died to 3-1-1. Dus were ub except 1 break in 9th round.

4. Gymnastics – For Time
3 Rounds
1k Rogue Bike
21 Toes to Bar

Time: 8:18

T2b 12-9, 12-9, 7-4-5-5

4-23-19

Conditioning
"Destiny's Child"
15-12-9:
Power Snatch (115/85)
Box Jump Overs (30"/24")
... Directly into...
15-12-9:
Overhead Squats (115/85)
Barbell-Facing Burpees

Time: 14:23

Did first set in 6:56 as 8-7, 6-6, 5-4 snatches.
Stood for about a minute.
Did ohs ub.

4-21-19

4.5 mile hike on Easter.
Stone Mountain Loop Trail

Time: 4 hours with whole family and grandma and grandpa.

4-19-19

5k z1 row

Time: 20:26

2:02.6 pace

4-18-19

3. Metcon – For Time

21-15-9
Hang Clean and Jerk 135/95lbs
Toes to Bar
Lateral Bar Burpees

Time: 11:46

C&J as 11-5-5, 5-5-5, 3-3-3

T2b as 11-10, 8-7, 9

Burpees u

2. Lift – For Weight
Back Squat
4×5 @75%

225

4-16-19

Metcon – For Time
3 Rounds
500m Ski
21 Overhead Squats 95/65lbs
21 Bar Facing Burpees

Time: 16:02 ub

4-14-19

2. Lift – For Weight
Front Squat
5×3 @80%

225

5. Gymnastics – For Time
“Tommy V”

21 Thrusters 115/75lbs
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Time: 12:57

Thrusters 21, 8-7, 9.

4-12-19

3. Metcon – For Rounds and Reps
AMRAP 16 Minutes
50′ DB Front Rack Lunge Steps 50/35s
12 Lateral Burpees over your DBs
3 Strict Muscle Ups

R: 5+7' ub

4. Gymnastics – For Time
3 Toes to Bar
15/12 Calorie Row
6 Toes to Bar
15/12 Calorie Row
9 Toes to Bar
15/12 Calorie Row
12 Toes to Bar
15/12 Calorie Row
15 Toes to Bar
15/12 Calorie Row
18 Toes to Bar
15/12 Calorie Row
21 Toes to Bar

Time: 12:46 ub thru 12 then 8-7, 6-4-4-4, 4-4-3-3-3-4

4-11-19

Conditioning
"Bad Blood"
On the 5:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12/9 Calorie Assault Bike
9 Deadlifts (225/185)
12/9 Calorie Assault Bike

R1: 2:33
R2: 2:33
R3: 2:30
R4: 2:28
R5: 2:26

I have an old airdyne that has a needle dial and no calories so I rode 87+ rpm for 40 sec. Thats def more than 12 cals each time. All rounds ub.

4-9-19

Metcon – For Rounds and Reps
AMRAP 15 Minutes
8 Sandbag Cleans 100/100lbs
10 Ring Dips
15/10 Calorie Ski

R: 6+3 cleans ub except last dips were 5-3-2

4-5-19

3. Metcon – For Time
3 Rounds
40 Wallballs 20/14lbs
30/25 Calorie Row
20 GHD Sit Ups

Time: 15:07 ub

Took 20-30 sec rest between ghd and wb.

R1: 4:10
R2: 4:58
R3: 4:57

4. Gymnastics – For Completion
Every 2:00 for 12:00
50′ HS Walk
Complete each length as fast as possible

This was embarrassing. I made it 30' or less for 5 rounds. Made 50' at the buzzer of round 6.

2. Lift – For Weight
Power Snatch
Touch and Go
5×5

95-115-135-145-145

4-4-19

Rope-A-Dope
10 rounds:
1 rope climb
6 alternating db snatch 70#
12 cal bike

Time: 17:13 ub

8:34 for 1st 5 rounds, 8:39 for 2nd 5 rounds.

4-2-19

12min emom
70-80% squat clean x1
95,115,135,155, 175x3, 185x5

12 amrap
Ladder of OHS 115#/Bar Muscle Ups
2/1, 4/2, 6/3...

Total: 4 ohs into 16. All ub except 7 bmu as 4-3.

3-31-19

Metcon – For Time
20 Rounds
10/7 Calories on AAB
15 Wallballs 20/14lbs
10 Ring Dips

Time: 55:56

Realized afterward it was supposed to be a partner wod. I did all 20 rounds.

Bike and wb ub. Dips as 5-5.

3-29-19

3. Metcon – For Time
300 Double Unders
150 Pull Ups
100 Hang Clean and Jerks 115/75lbs
150 Push Ups
300 Double Unders
Alternate sets with a partner. Double Unders must be completed in sets of 50, Pull Ups and Push Ups in sets of 15, and Hang Clean and Jerks in sets of 10.

Time 26:42

3 rounds:

3 strict pull ups
10 double DB bent row 25#
10 double db rdl 50#

3-28-19

Metcon – For Time
40 Clean and Jerks 135/95lbs
then
40-30-20
Deadlifts 225/185lbs
Handstand Push Ups
then
40 Snatches 135/95lbs
Share the work with a partner, switch working athletes anytime.

Partner: Tommy

Time: 15:56

$plit even til snatches then he did 22 i did 18.

3-26-19

Conditioning
"Inner Tube"
22-18-14-10:
DB Snatches (50/35)
Ghd
Burpees
Rope t2b

Time: 22:50
All ub except rope t2b were 6-5, 6-3, 4-3, 3-2 each arm per set. Ropes ate 3:30 per round.

3-24-19 Open 19.5

Open 19.5
33-27-21-15-9
Thrusters 95
C2b

Did as 11 rep EMOM

Total: 199

11 reps short of finishing.

Held strategy until 21 set of c2b then fell off. 15 set of c2b was 3s and singles.

3--22-19 Open 19.5

Open 19.5
33-27-21-15-9
Thrusters 95#
C2b

Got 5 c2b into 27 set and quit cuz couldnt breathe and had metallic and blood taste. Dry heaved after.

3-19-19

500m row warm up

10 rounds:
10 thruster 95#
Rest 1min

Time: 12:46

3-17-19

24min emom
Min 1: 15 cal row
Min 2: 10 Dball over the shoulder 100#
Min 3: 12 cal assault bike
Min 4: 5 front squat 95#

All ub. Good work. 6 rounds was the limit.

3-16-19

10min row
2574 cals at 1:57.9 pace

3x10
Single arm kbs 70#

3-15-19 Open 19.4

Open 19.4 

12min cap

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

Snatch 10, 10, 5-5

BMU 5-5, 5-2-1-2

Total: 106 which is 8 burpees into 2nd set. Tiebreak 4:01

3-12-19

Front squat
5x3

95, 115, 135, 165, 185, 205, 225

5 Rounds
300m row
20 Russian kbs
10 strict pull ups

Time: 19:30

Goal was under 18 but strict pull ups died. Sets were 7-3, 4-3-3, 4-3-3, 3-2-2-2-1, 3-1-1-1-1-1-1-1.

Kbs ub. Rows in 1:05.

3-10-19

Marcus Filly Rope Warm Up

4 rounds:
3 rope pull ups each hand on top
Rest 30 sec
8 rope t2b rotate grip each set
Rest 30 sec
20 sec rope L sit
Rest 2 min

AMRAP 10 Minutes
5 Squat Snatch 115lbs
7 Bar Facing Burpees
9 GHD Sit Ups

I started on GHD so we wouldnt get jammed up.

R: 5+1 ghd

I felt really good. Ub.

3-9-19

Garage

10 slamball 20#

Russian KBS:
10 at 35
10 at 53
3x10 at 70
3x10 each arm single arm at 70
10 at 70

3-8-19 Open 19.3

Open 19.3

For time:

10min Time cap
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

Total: 16 hspu and 2 misses. Tie break off box was 6:38.

Hspu were 2-3-2s

All lunge and step ups ub. Held db at side for step ups.

3-7-19

Conditioning
"3-Wheel Drive"
3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")

Time: 18:11

All ub except dus. Only one set ub. Thats bad.

3-5-19

Warm Up – For Completion
Primer
AMRAP 3:00
Row 40/30 Calories
Max Lateral Burpees over Rower

Row in 1:42 then 20 burpees.

2. Lift – For Weight
Squat Snatch
6×2
Drop and Reset
Rest as needed

95, 95, 115, 115, 135 missed first then hit 2, 135

3. Metcon – For Rounds and Reps
AMRAP 15 Minutes
20/12 Calories on AAB
15 HSPU (2018 Open Standard)
10 Deadlift 225/155lbs

R: 3+20+15+3

Hspu as 8-7, 8-7, 6-5-4, 6-5-4

DL as 10, 5-5, 10, 3

3-3-19 Open 19.2 retest

Open 19.2

6 reps 185

2 reps worse than friday.

I felt faster but my split was 14 sec slower at 5:51.

It boils down to i cant get stronger in 2 days. My skills are good, strength is weak.

3-1-19 Open 19.2

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Total: 8 reps at 185, tie break time 5:37.

First time doing squat cleans since I hurt back. Im happy with this.

T2b were 8-7-6-4 and 8-7-4-3-3.

2-28-19

Met-Con
4 Rounds
3 Rope Climbs
20 Push Press 75/55lbs
Run 400m

Time: 12:59

Ub.

2-27-19

20min row

5k row

Time: 19:55
Pace 1:59.5

Had 2400m in first 10 min then 2622 in last 10.

Firat few min was 2:10 pace and I worked my way down from there. Avg 1:54 for final 7:40 to get to 5k.

2-26-19

4x4 Front Squat
Build to feel as back rehab continues

Did sets of 4 of 75, 95, 115, 135, 155, 175, 195

Bitch Work
AMRAP 3:00 x 5
Rest 2:00
8 DB Box Step Overs 35s
10 TRX lunges
12 HSPU (2018 Open Standard)

R1: 1+12 bsu. I kept going cuz i only had 15 sec left.

I did 5 each leg trx. For the rest ill do 10 each leg.

R2: 1+8

R3: 1+9

R4: 1+9

R5: 1+10

All ub.

TRX core.

2-25-19

TRX core

2-24-19

Warm up
3 rounds:

90 sec row
3 strict pull ups
6 push ups
9 kb deadlift 53
12 air squats
15 abmat situps

Wod
Team of 2:

100cal bike
50 powerclean 75
50 t2b
30 powerclean 95
30 strict pull up
20 powerclean 115
20 muscle ups
100cal bike

Time: 23:35

Partner: Ryan Jordan

2-22-19 Open 19.1

15min amrap
19 wallball 20#
19 cal row

Score: 282

16 wallball into round 8. All wb ub. Rows all 1200 cal/hr until last two were 1000-1150. Transitions were nothing.  If i held my last 2 rows at 1200 i wouldve been hack on the rower.

Im happy, i didnt know when i got hete if id even he able to do it cuz my low back. First wod in 2 weeks.

2-21-19

TRX arms and shoulders

2-20-19

TRX chest and back

2-19-19 AM 2

5 min assault bike 30/30
65 cals

10 airsquats
10 empty bb squats
3x10 back squats 95

30m bodyweight walking lunge

10 empty bb deadlift
3x10 deadlift 95

5 rounds
20 TA wall bicycles
5 supermans for 5 sec ea

2-19-19 AM 1

TRX legs and hips workout

2-18-19

TRX beginner core workout

2x through

2-14-19

Disney Cruise workout

First time back for my low back.

3 circuits thru the machines.

20 min interval 30/30 on elliptical.

2-17-19 Rehab

Roll out

Row 500m at 1:54

35 min amrap (steady):

10 air squat
30 sec front plank
30m single arm kb farmer carry 53#
10 kb deadlift 53#
30 sec front plank
30m single arm kb farmer carry 53#

R: 12

5 rounds:
20 TA Wall Bicycles
5 Supermans 5 sec

2-3-19

"Hangnail"
AMRAP 30:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Did 8 dl on first round and tweaked back. 11 hr flight didnt help yesterday.

1-22-19

"Layup" 
25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Time: 19:03

Bj and wb ub. T2b and snatch as 13-12, 10-10, 8-7, 10, 5

1-20-19

5min amrap
Buy in: 50 wallball 20
12 deadlift 185
12 lateral burpees over bar

Rest 5min

R: 3+4 burpees ub

5min amrap
Buy in: 35 wallball 20
9 deadlift 225
9 lateral burpees over bar

Rest 5min

R: 2+2 dl ub except 2nd set dl was 5-4

5min amrap
Buy in: 20 wallball 20
6 deadlift 275
6 lateral burpees over bar

Rest 5min

R: 3+3 dl ub except 2nd set dl on were 3-3

Teams of 2
Buy in: 30m back rack walking lunge 135
5 rounds split work
10 db hang clean and jerk 50 right arm
10 db hcj 50 left arm
20 alt db power snatch 50
20 t2b
40 dus
Buy out: 30m back rack walking lunge 135

Time: 17:31
Partner was Mark

1-18-19

2:30 amrap
100' run
8 pull ups

R: 5+ run

5 rounds
2 legless rope climbs
15 ghd
15 s2o 135

Time: 14:50
Ub except s2o were 15 then 8-7s.

This was 2:57 faster than 12-4-18

3 rounds
Truform runner 1 min
Rest 2 min

1-13-19

30min cap
Teams of 3:

2 rds:
30 bar facing burpees
30 hang squat clean 95
30 t2b
30 thrusters 95

125 cal rogue 🚲

2 rds:
Increase weight to 11t

125 cal 🚲

2 rds:
Weight 135

29cals into 2nd bike at 30min

Finish 2nd bike at 35:54

Death by Straight Bar Curls
Team of 3
Did 115 reps each

1-11-19

Back squat 5RM
275

5 rounds
60 dus
15 hspu
10 dl 225
Rest :90

Goal was ub hspu

Did 3 sets of 15 ub then 14 and 11. Dus broke in 40s each time. Dl ub

R1: 1:56
R2: 2:08
R3: 2:24
R4: 2:44
R5: 2:37

4 rounds
1min run truform
3 bar mu

1-10-19

"Satans Whiskers"
3 Rounds:
10 Pull-ups 
10 Front Squats (165/110)
10 Barbell Facing Burpees

Time: 7:07 ub

Stamina Builder
1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs
Toes to Bar

Time: 10:15 ub

1-8-19

For Time
4 Rounds
20/12 Calories on AAB
15/12 Calorie Row
Rest 3:00
Switch starting movement each round

R1: 2:05
R2: 1:44
R3: 1:34
R4: 1:26

Didnt have rower set up for first set. Walking to it and setting up took 15 sec.

For Time
5 Rounds every 90 sec
10 Thrusters 115/75lbs
1 Legless Rope Climb

Time: between 38-43 sec each ub.

1-6-18

Warm up
4 rounds
6 box jump 24"
10 walking lunges
8 cal assault bike

Squat snatch
4x5 at 70-75%

135, 135, 145 missed 4th rep, 155

Interval
For Time
7 Rounds
40 Double Unders
15 GHD Sit Ups
5 Squat Snatch 115lbs
Rest :30

R1: 1:53
R2: 2:03
R3: 2:01
R4: 2:08
R5: 2:04
R6: 1:58
R7: 1:56 missed 4th snatch

Teams of 2
10min you go i go
25m sled push w 1 plate
9 c2b

R: 9

Partner: Mary

1-4-19

5x3 back squat
185, 215, 245, 275, 295 (1)

For time:
75 wallball 20#
100 cal row
75 wb

Time: 13:07

First 75 wb ub in 2:45.
Row in 5:28 (8:30)
2nd 75 wb as 15-10-10-10-10-10-10 with 10 sec rest between in 4:37.

Complete 4 rounds
15 GHD
3 rope climbs

Ub

1-1-19

Interval
Every 3 Minutes for 15 Minutes
15 Toes to Bar
15 Box Jump Overs 30/24″
15 Overhead Squats 95/65lbs
Rest Remainder

R1:  1:30
R2: 1:45
R3: 2:00
R4: 2:15
R5: 2:51*

*Ub thru 3 rounds. R4 broke t2b as 10-5, R5 broke as 5-2-1 then moved on to finish work.

Accessory
For Completion
10 Rounds
3 Parallette Handstand Push Ups
30 Double Unders
Rest/Transition as needed

Time: 13:37

All parallettes. Used one abmat for sets 2-10.