12-31-20

Petranaki Arena

60min amrap

Partner, both working at same time, one on Part A, one on Part B.

Part A

300cal row

200 cal bike

100 cal ski

Part B

Amrap

10 ring muscle up

20 man makers 50# dbs

40 box jump over

80 ft hs walk

Partner: JB

Row in 21:39

Bike fin at 42:38

Ski at 50:16

12-28-20

David Slowie

25 lateral burpees over rower (LBR)

90 cal row

25 LBR

Rest 3min

20 LBR

60 cal row

20 LBR

3min rest

15 LBR

30 cal row

15 LBR

Total time: 24:18

R1: 7:29 as 1:15, 4:29 row, 1:45

R2: 7:09 as 1:31, 3:30 row, 2:08

R3: 3:38 as 0:50, 1:40 row, 0:58

12-26-20

9min amrap

10 single arm db thrusters 50#

25 DUs

R: 8 plus 1 thruster

My goal was 10. Too much time between movts. Only broke 2x total on dus. Thrusters ub

12-23-20

For time:

100 cal row

Every 2:30 do 8 box facing get overs 20"

Directly into

80 cal bike

Every 2:30 do 8 double DB box step overs 20" w 50#

Time: 14:18

Did row in 6:09 as 61 cals in first 2:30 then 90 by 5min and finished at 6:09.

Bike was 11 cals by 7:30 then 31, 55, 80.

3 rounds

10 db bent row 50#

10 single arm db press 40#

12-20-20

Partner wod

6 rounds for time

4 rope climb

Down back wmpty sled push (each)

10 single arm DB Devil Press 50#

30 t2b

40 cal bike

Time: 34:53

Partner: Gary

I did 15 t2b then 10s from there.

12-18-20

Partner WOD

12 rounds you go I go

150m air runner

12 clean and jerk 115

150m air runner

Time: 24:55

2:05ish avg round

Back squat

5x135

5x185

5x225

4x245

3x255

2x265

1x285

Single arm KB bent row

3 sets of 5x70

4 rounds not for time

10 single arm DB box step ups 50#

10 toes to rope

Time: 6:53

12-16-20

Hawkeye

30min cap

25 rounds:

2 ring muscle ups

6 hand release push ups

8 wallball 20#

R: 23+4

10 rounds in 10:43

15 in 17:43

I quit at 15 rounds for 45 sec then Bem said go to 30min so I kept going.

20 in 24:48.

I think id have finished 24 rounds in 30min if i didnt stop for that 45 sec.

12-13-20

5 rounds of 3 min:

6 powersnatch 135

10 t2b

6 powersnatch 135

10 t2b

Max cals on bike over 500 watts

Once you drop below 500 watts round over

Rest 3 min

R1: 20 cals

Dropped to 115 snatch for R2-5

R2: 24 cals

R3: 16 cals

R4: 13 cals

R5: 14 cals

Total cals: 87

Next closest: 50

12-12-20

12 Days of Christmas

1 powersnatch 95#

2 box jump 24"

3 push press 95#

4 t2b

5 hang powerclean 95#

6 deadlift 95#

7 burpees

8 c2b

9 wallball 20#

10 hspu (i subbed hand release push ups)

11 clusters 95#

12 back rack lunge returns 95#

Time: 23:56

12-11-20

Back squat sets of 3

95, 95 pause, 115, 135, 135

Partner WOD

"Battle for Naboo"

Buy in: 500m row amd 500m ski x2 together

3 rounds partitioned:

40 wallball 30#

30 yd handstand walk

20 bar muscle up

Buy out: 1k row and 1k ski together (each do it)

Time: 40:21

I did most of the has walk and 42 of the bmu

Partner: JB

12-9-20

Fight Gone Bad

1min each then 1min restfor 3rounds:

Single arm DB Thruster 50#

Single arm DB Hang Snatch 50#

Lunge jumps

Single arm DB Hang Clean and Jerk 50#

Dbl leg lateral hops over DB

R1: 22, 22, 50, 14, 90

R2: 14, 20, 40, 14, 71

R3: 14, 20, 40, 11, 76

Total: 518

12-4-20

20min cap

Buy In: 100 abmat situps

4 rounds:

4 rope climbs

12 hand release push ups

50 DUs

Buy Out: 65cal bike

Time: 18:53

12-2-20

Kong

20min amrap

18 kbs 1.5

200m run

12 t2b

R: 7+4

12-1-20

6min amrap

6 deadlift 225/155

4 bar facing burpees

Rest 2min

6min amrap

4 deadlift 225/155

6 bar facing burpees

R1: 8+4

R2: 6

11-27-20

Tudor

Teams of 2

Run 1 mile together

31 hand release push ups each (at ssame time)

20 rounds:

3 deadlift

3 powerclean

3 front squat (135/95)

31 hr push ups

1 mile run

Time: 29:49

Partner: Kate

We won by 4min

11-26-20

26 min echo bike

30sec at 50%

30sec at 80%

Total cals: 335

Total miles: 9.63

Avg watts 254

Avg rpm 54

300 cals at 23:38

Avg watts at 50% 173

Avg watts at 80% 386

11-25-20

Low hang powerclean

2x2x2x1x1x1x1

2's at 80% - 185, 195

1's at 95% - 205, 215, 225

Nikola

2 rounds

100 air squats

60 abmat situps

800m run

Time: 16:49

All ub

11-24-20

Airdyne

10min of 30sec at 50%, 30 src at 80%

11-20-20

18min amrap

10 pass thru

10 thruster 95

10 lateral burpees

200m run

R: 5+2 burpees

All ub

11-15-20

Every 15min for 3 rds

1k row

60 cal bike

40 burpees

R1: 9:49

R2: 10:54

R3: 11:33

All burpees ub

11-13-20

War Hero

100 wallball 20#

80 box step ups 24"

60 t2b

40 cal rogue bike

60 t2b

80 bsu

100 wb

Time: 35:03

Wb as 50-30-20 in 4:15

Bsu ub at 8:24 (4:09)

T2b as 10-10-10-5s at 13:32 (5:08)

Bike at 16:39 (3:07)

T2b as 10-10-5s at 22:38 (5:59)

Bsu ub at 27:57 (5:19)

Wb as 25s at 35:03 (7:06)

11-11-20

Jackie on Lock

For time:

800m run

50 single arm DB thrusters 50#

30 pull ups

Time: 7:42

Goal was sub 10.

800 in 3:15

Thrusters in 3:12 as 10, 10, 5 per arm

Pull ups as 15-15

11-9-20

Dumbbelldore

4 rounds:

8 DB goblet Squat 50#

10 single arm DB squat clean 50#

200m run

8 DB goblet squat

10 single arm DB powersnatch 50#

200m run

Time: 17:53

11-8-20

Breakthrough

5 rounds for time:

7 pull ups

9 wallball 20#

11 burpees

8min cap

Time: 5:21 ub

5min max Dball over shoulder 100#

38 reps

10 first minute

11-6-20

Snatch pull 3x3

75 95 125

Hang power snatch 4x3

125 125 135 145

22min cap

1k ski

20 squat cleans 185

800m run

60cal bike

Time: 17:41

Ski in 3:53

Clean took 5:39 with 1 miss

Run in 4:03

Bike in 3:54

Db bench on ball

4x10 w 60s

11-4-20

5K row

19:14.6

1:55:5 pace

11-2-20

Row 1k

3:54

Back squat 5x7 @70%

185, 185, 195, 205, 215

Built cuz low back felt weird

Front squat 3x3 @80%

185, 195, 195

12min amrap

10 wallball 30#

100m run

10 deadlift 185

Score: 148

7+1 wb

1 round = 21

10-30-20

Superset 5x10

Db bench on a ball 50#

Db curl

For time:

Buy in: 1k ski

5-10-15-20-25 double db box step over 50

25-20-15-10-5 hang powerclean 95

Buy out: 75 cal bike

Ski: 3:47

Meat: finished at 16:10

Bike: 5:04 avg 63 rpm

10-28-20

Warm up

Row 1k

3:43

Roll out

20min emom:

10 strict press 75#

16 alt bb lunge steps 75#

10 db row 50#

8 db single leg rdl 50#

10-27-20

Row 1k warm up

3:43

Roll out

Workout:

Run 1000m

50 burpees

Rest 4min

50 burpees

Run 1000m

Part 1: 7:20 with 420 run and 300 burpees

Part 2: 7:28 with 258 burpees and 430 run

10-26-20

Back squat

7x3

225

16 min amrap

75/50 cal bike buy in

Then

Amrap

9 box jump over 24"

6 c2b

3 powerclean 75% max

Score is total reps of amrap

Total: 159 (8+15)

Cleans at 165. All reps ub.

Bike in 5:08

10-23-20

Work to heavy powersnatch

165 on first try after jump from 135

5 rounds

200m run

1 lap empty sled push

10 box jump over 24"

10 t2b

Time: 12:22 ub

Back squat x5

135 165 185 205 225

10-22-20

Row 1k

3:40

For time:

75 powersnatch 75#

Emom starting at zero of 8 bar facing burpees

Goal: 12min or less.

At 10 min I finished 50 snatch

9-7-6-6-5-5-5-3-4

10-20-20

Row 1k

3:46

Roll out

3 rounds amrap:

4min on, 1min off:

3 powerclean (135/105)

5 bar over burpees

Goal: 20 rounds

R1: 8 

R2: 6+3 cleans

R3: 5 burpees + 6 rounds + 1 clean

10-19-20

Row 1k

3:54

Roll out

Build to heavy 2 rep powerclean

185

7min amrap

20 dus

6 hang powerclean 115

Rest 1min

For time:

100 dus

30 hpc

R: 8+20 dus

Time: 3:12

10-11-20

30 min clock - 10 mins to complete each section 

A) 5000 m ski erg - 10 mins to compete 

2882 at cap

B) 3 rounds - 10 mins to complete 

30 hang power cleans 115/75 

30 partner WB ab mat sit ups 

30 OHS 115/75 

12 cleans into 3rd round. I sucked on ohs, left shoulder wouldnt lock.

C) 3 rounds -10 mins to complete 

30 Box jump

30 deadlift 115/75 

30 KBs 

Fin in 9:45

Partner JB

10-9-20

3 rounds:

500m row

12 deadlift 225

21 box jumps 24"

Time: 10:44

Rows 142, 148, 150

Dl 12, then 7-5s

Bj ub

Not for time:

30-20-10 GHD

15-10-5 banded lateral oblique twists per side (orange band)

Time: 6:26

10-6-20

30min alt emom

45 sec airdyne at 75%

7 deadlift 225#

8 bar facing burpees

10-4-20

Kettlebell Sunday

50 KBS 70#

40 single arm kbs 53#

30 single arm kb snatch 53#

20 single leg kb rdl 35#

10 TGU 35#

20 single leg kb rdl

30 single arm kb snatch

40 single arm kbs

50 kbs

Time: 18:35

Finished thru first 20 rdl at 6:59, fin tgu at 10:31.

Kbs as 50, 25-25

Single arm kbs as 10s first set then 10-10-2 rest 8-10.

All snatch as 5s

Rdl ub 10s

Tgu ub

10-2-20

5 rft:

15 cal row

25 ft hs walk

Time: 8:35

20min cap:

30 powersnatch 75#

30 box jump over 24"

30 c2b

30 cal bike erg

Was 22 bjo in 3rd round at cap.

That one burned.

Every 2min for 5 rounds:

1 snatch balance

2 hang squat snatch

2 OHS

75, 75, 95, 95, 115

9-30-20

Back squat

5x5

135 165 185 205 225

10min emom

2 squat clean

95 115 135 155 165 175 185 195 205

Last 2 min did 1 rep of 205

Acid

10min

5 muscle ups

10 burpee box jump over 24"

20 pistols

R: 3+1 pistol ub

Reece did 10min

5 pull ups

5 t2b

10 walking lunges holding a 5lb plate at chest

R: 5 with a 1min rest after 3

9-27-20

2min on, 2min off for 5 rounds:

200m run

Max alt DB Snatch 50#

30, 30, 30, 24, 28

Goal was 20 each so crushed that.

Every 3min for 5 rounds:

1 trip sled push with 45#

15cal ski erg

1:10, 1:11, 1:07, 1:07, 1:02

9-25-20

Teams of 2:

8 rounds

8 box jump 30"

18 DL 245 w partner hang

7 synchro bar facing burpee

36 wallball in sets of 6

Time: 31:33

9-23-20

Dodgeball

10 rounds:

15 wallball 20#

200m run

Time: 17:17

Goal was sub 15. Ub wb. No transition thru 4 rounds then started slowing. I need to go to bed earlier.

9-21-20

Cindy

20min amrap

5 pull ups

10 pushups

15 squats

R: 20

Ub thru 7 rounds then push ups as 5-3-2

9-18-20

20min cap

2k row

2k ski

50 cal bike

Time: 19:11

Jb came from behind to beat me by 1 sec.

9-16-20

3min on then 3 min rest for 4 rounds:

200m run, 15 bar facing burpees, max OHS 65#

200, 12, max ohs at 75

200, 9, max ohs 95

200, 6, max ohs 115

Reps: 26, 26, 25, 20

Good stuff. Shouldve had 23 reps at 115 but put bar down once. Rest ub.

9-13-20

Dead meat

1 mile run, 50 box jumps, 50 deadlift

800m run, 35 bj, 35 dl

400m run, 20 bj, 20 dl

Bj at 24"

Dl at 185

Time: 27:10

Mile in 6:52, 800 in 4:33, 400 in 1:45

Bj ub

Dl as 18-17-15, 20-15, 20

9-11-20

Strict gymnastics

21-15-9

Pull ups

T2b

Ring dips

Time: 14:49

Pulls as 11-6-4, 8-7, 5-4

T2b as 11-10, 15, 9

Dips 11-10, 8-7, 9

9/11 WOD

Teams of 2:

2001m row buy in

4 rounds:

9 rope climbs

11 trips back rack walking lunge 135

2977m row buy out

Time: 66:53

2001 in 7:53

Finished first round at 20min then changed lunges to 11 sets of 11 slamballs at 30#

2977 in 11:53

Partner: JB

9-9-20

Back squat

4x5

135, 165, 185, 205

Every 4min for 8 rounds:

20cal row

200m run

1:42

1:34

1:32

1:30

1:30

1:29

1:30

1:26

Row round 2 forward were 1900+ avg

9-7-20

Helton

3 RFT:

800m run

30 squat clean 95#

30 burpees

Time: hit cap at 30min with 18 burpees left

9-6-20

Day Dream

2 rounds:

90 cal row

70 wallball 20#

50 kbs 53#

30 burpee box jump overs 24"

Time: 33:24

R1: 15:22

R2: 18:02

Row 1: 4:43

Row 2: 5:12

Wb as 35-20-15 and 30-22-18

Kbs as 20-15-15 and 25-15-10

9-4-20

10min emom

7 t2b

Ub

For time:

5 back squats 155

5 box jump 24"

5 hspu

400m run

15 squats

15 bj

15 hspu

400m run

25 squats

25 bj

25 hspu

400m run

Time: 16:43

Ub til 25 set.

Squats 13-6-6 (goal was 13-12)

Bj too slow

Hspu 8-7-5-5

Bitch work

2k bike

1k row

500m ski

Time: 9:30

Bike 3:13

Row 3:53

Ski 1:59

9-2-20

Born to run

400m run, 21 burpees

400m run, 15 burpees

400m run, 9 burpees

200m run, 9 powercleans 115/85

200m run, 15 poweceans

200m run, 21 powercleans

Time: 14:13

Goal was sub 15 and no transition time. I had no transition time through the first 200m run, then small times between run and powercleans.

Cleans as 9, 8-7, 7s

Kate did in 14:31

8-30-20

10min emom

2 squat snatch and 1 OHS unbroken

115, 135, 135, 145, 155, 165 missed, 165 hit one, 165 missed, 165 hit one, 155

15min amrap

5 squat cleans 115

10 pull ups

15cal ski erg

R: 6+27

8-28-20

Warm up

3 rft

12 cal rogue bike

10 hspu

8 box jump

Time: 4:12 

Wod

3 rft

25 deadlift 135

25 bar over burpees

25 air squats

Time: 12:26

I was a bitch on 3rd set burpees

Core

10 down to 1 GHD

1 trip 70# kb farmer carry

Time: 9:45

8-26-20

30min walk

Strict press

10 bb, 10x75, 5x95, 5x115, 5x115, 5x135

Every 4 min for 5 rounds:

200m run

8 manmakers 45#

16 banded oblique crunches

Cory

8-24-20

30 min walk

15min alt emom

6 strict pullups

10 burpees

8 RDL 135

15min amrap

You go I go

5 deadlift 225

10 push ups

15 dbl db box step up 45# ea

R: 6+15

Cory was my partner

8-23-20

Conditioning
“Excalibur”
For Time:
800m Run

7-5-3:
Ring Muscle-Ups
Squat Snatches (135/95)

800m Run

7-5-3:
Ring Muscle-Ups
Squat Snatches (135/95)

800m Run

Time: 25:19

Goal was sub 25.

Runs were 3min, 4min and 3:47

Mu ub

Squat snatche singles. These were the limiter

8-21-20

50 HSPU for time

4:34

As 15, 10, 5s

Did first 25 in 2:06

10min work to heavy powersnatch

Hit 165 missed 175

15min amrap

4 unbroken powersnatch at 80% heavy for day

20cal row

40 dus

R: 5+41 or 361 total. 17 dus into 6th round

8-19-20

30 min walk

Back Squat

5x5 build

135, 185, 205, 225, 255 

255 were 2 sets of 3.

WOD

10-9-8-7-6-5-4-3-2-1

Air squat

Burpees

Time: 4:37

Cory: 8:32

8-18-20

Conditioning
“Four Eyes”
On the 4:00 x 6 Rounds:
200m Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans

Athletes build in weight

R1: 1:48, 135

R2: 1:55, 155

R3: 1:54, 185

R4: 2:06, 195

R5: 2:29, 205 as 3 singles

R6: 3:44, 215 missed 1st try then hit 3 singles

8-16-20

Teams of 2:

DT at 75/55

80 t2b

DT at 95/65

80 wallball 20/14

DT at 115/85

80 cal bike

DT at 135/95

80 bar facing burpees

DT at 155/105

Time: 38:39

Partner: Kate

8-14-20

On the 0:00… Jerk Technique
Jerk Drive Complex
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives

155 185 205 225

On the 7:00… Split Jerk Complex
On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk

135 135 155 155 185 185 205

Conditioning
“Buy, Buy, Buy”
3 x AMRAP 5:00, resting 5:00 between:

50/35 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 15 Front Squats (95/65)

40/30 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 10 Front Squats (135/95)

30/25 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 5 Front Squats (165/115)

R1: 2+5, row in 1:53

R2: 1+37, row in 1:40

R3: 2+22, row in 1:25

All squats ub

Core

14-12-10

Single leg oblique t2b

28-24-20

GHD back extensions

This was tough

8-10-20

Front Squat “2-4-6-8-10”
Set 1 – 2 Reps
Set 2 – 4 Reps
Set 3 – 6 Reps
Set 4 – 8 Reps
Set 5 – 10 Reps
Rest 2:00 between sets.

225 205 185 165 165

Conditioning
“Granola Bar”
AMRAP 12:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Clusters (135/95)
7 Lateral Burpees over Bar

R: 3+3 bmu

All bmu ub

Clusters as slow singles

Gary did 3+2 clusters

8-9-20

18 holes of golf

Then:

Conditioning
“Imaginary Friends” (Individual Version)
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
20′ Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
20′ Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)

2:05

2:05

1:57

2:01

2:05

All ub

8-7-20

Clean and Jerk Stamina

On the Minute x 5:
5 “Touch and Go” Power Clean and Jerks

135 135 155 155 155

Conditioning
“Free Agent”
6 Rounds:
200m Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 CTB Pull-Ups

Time: 23:21

Finished 4 rounds and laid on floor in front of fan for 2 min at 13:50 then finished last 2 rounds. Couldnt breathe. Im under fueled and under rested today.

Wb were ub ub the 11-10s

Kbs were ub ub 8-7, 8-7, ub, 10-5

C2b ub

Body Armor
3 Giant Sets:
8 Lateral Kettlebell Box Step-Ups (left leg)
8 Lateral Kettlebell Box Step-Ups (right leg)
12 Strict Ring Dips
36 Banded Face Pulls
Rest 2:00 between sets.

Kb was 35 53 53

Dips ub

8-5-20

Gymnastic Capacity
AMRAP 1:30 – 12 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Bar-Facing Burpees, Max Ring Muscle-Ups

Rest 2:00

AMRAP 1:30 – 12 Bar-Facing Burpees, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Bar-Facing Burpees, Max ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Bar-Facing Burpees, Max Ring Muscle-Ups

R1: 4,5,7

R2: 5,8,7

Did this in the garage. Never done mu in my garage. Glad I can do them. R2 i figured out how to string them together with a kip even tho my feet could touch the ground.

Clean and Jerk Complex
On the 3:00 x 5 Rounds
50 Double-Unders
2 Power Cleans
2 Front Squats
2 Push Jerks

155 165 175 185 195 ub

58, 58, 60, 66, 70 sec

Dus ub thru 3 rounds, then 1 and 2 breaks. 2 breaks on last set were at reps 3 and 6.

8-3-20

Snatch Technique Complex
On the 2:00 x 4 Sets:
3 Muscle Snatches
2 Snatch Balances
1 High Hang Squat Snatche

75 95 115 135

Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches

115 125 135 145 155

Completed 145, failed 155.

Conditioning
“Catch & Release”
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Pushups
9 Deadlifts (225/155)

Completed 3 rounds in 2:45, 3:15, and 3:43.

Only got 9 hspu in rounds 4 and 5 as 6-3 and 6-3-1

8-2-20

Hero wod - LUKE

• For Time
• 400 meter Run
• 15 Clean-and-Jerks (155/105 lb)
• 400 meter Run
• 30 Toes-to-Bars
• 400 meter Run
• 45 Wall Ball Shots (20/14 lb)
• 400 meter Run
• 45 Kettlebell Swings (1.5/1 pood)
• 400 meter Run
• 30 Ring Dips
• 400 meter Run
• 15 Weighted Lunge Steps (155/105 lb)
• 400 meter Run

Time: 24:52

I crushed this. I felt great on c&j, quick singles ub. Best bb cycling ive done in years. T2b 15-8-7, wb 25-20, kbs 15s, dips 10 -5-5-5-5, lunges 8 drop and turn 7.

Beat Ben by 1:40 and Mark by 5.

7-31-20

Power Snatch
On the Minute x 3:
5 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
3 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
1 Power Snatch

135 for 5s

145 for 3s

155 for 1s

Conditioning

21-15-9

Ski cals

T2b

Rest 2min

21-15-9

Row cals

T2b

Rest 2 min

21-15-9

Bike cals

T2b

Every break do 3 burpees

R1: 5:26, 11-10, 8-7, 9

R2: 7:26, 9-7-5, 8-7, 9

R3: 7:55, 9-7-5, 8-5-2, 7-2

Grip

7-30-20

Conditioning
“Overreaction”
15-12-9:
Push Press (115/85)
Box Step-Overs (50/35 to 24″/20″)

.. Directly into:

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)

Time: 8:15

Did in garage so didnt have double db. Used single 53# kb for step overs. Obviously that made me faster.

All ub.

7-29-20

Conditioning
“Rest Stop”
5 Minute Window…
600m Run + 1 Rd of Cindy
AMRAP Squat Cleans (135/95)

5 Minute Window…
400m Run + 2 Rds of Cindy
AMRAP Squat Cleans (155/105)

5 Minute Window…
200m Run + 3 Rds of Cindy
AMRAP Squat Cleans (185/135)

Subbed row for runs: 750, 500, 250

Reps were 10, 5, 4. If I pushed couldve had 11, 7, 6

7-27-20

2k row for time

7:05.5

1:46.4

Plan was to go every 250m 1:40, 1:50. Almost hit it. Went last 500m as fast as could.

Conditioning
“Ladybug”
3 Rounds:
1 Round of “Kelly”
1 Round of “Helen”

1 Round of “Kelly”:
400m Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

1 Round of “Helen”:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Time: 29:07

Subbed 400m runs for 20 cal rogue bike. I wouldve been faster running. Runs usually take me max 1:45, bikes took 2+.

Wb 20-10. Bj felt worst they have in long time. Row took it out of me. Helen ub.

7-24-20

Warm up

3 squat cleans, 3 jerks

75 95 125 135 165 185 (1,1)

Conditioning
“DT” 
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Time: 8:28

This is nearly 1 min faster than my 4-20-20 time of 9:25. I thought I went slower today but was a min faster. If I can cut my set 4 and 5 transitions down Ill be sub 7.

All DL 11-1

Cleans 8-1 thru 3 rounds then 4-4-1

All jerks 6 except round 5 was 3-3

Midline
3 Giant Sets:
15 GHD Sit-Ups
:20s GHD Hold
25 Hip Extensions
:30s Hip Extension Hold
Rest 2:00 between sets

7-21-20

Conditioning
“Strict JT” 
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

Set 10min cap

Did 13 strict 1st set and thats all I could do. Finished doing all dips and push ups at buzzer.

Body Armor Primer
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry

70 and 53

Conditioning
“7 Wonders”
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
700/500 Meter Row
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
700/500 Meter Row
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
Rx – 115/85

Time: 13:51

Ub except last t2b as 4-3 cuz grip.

Rows were 2:50 and 2:55

Im happy with that. Nearly zero transitions.

7-20-20

Snatch Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low-Hang Snatch Pull
1 Low-Hang Snatch High Pull
1 Low-Hang Squat Snatch
1 Overhead Squat

95 95 115 135

Snatch [On the 10:00]
On the Minute x 10:
1 Low-Hang Squat Snatch

Build to a Heavy for the day.

145 155 155 165 165 175 175 175 175 175

Front Squat [On the 20:00]
On the Minute x 10:
1 Front Squat

Build to a Heavy for the day.

175 185 195 205 215 225 235 245 missed

Conditioning
“Unicycle”
10:00 Window:
2.5K/2K Bike Erg
100 Double-Unders
Time Remaining:
9 Snatches (95)
7 Snatches (115)
5 Snatches (135)
Max Snatches (155)

Total: missed only attempt at 155

Bike in 4:46

Dus in 3 sets

7-19-20

Conditioning
“Huggies”
For Time:
800 Meter Run

15-12-9:
Front Squats (95/65)
Chest to Bar Pull-ups

800 Meter Run

15-12-9:
Thrusters (95/65)
Pull-ups

800 Meter Run

Time: 10:57

My goal was sub 20. I stopped after the 2nd 800m. Heat was killing me. I did ub.

Capacity Builder
[On the 0:00]
40/30 Calorie Row
20 Lateral Burpees Over the Rower

Time: 3:12

[On the 5:00 & 9:00]
30/24 Calorie Row
15 Lateral Burpees Over the Rower

Time: 2:43

Time: 2:34

[On the 13:00, 16:00, & 19:00]
20/15 Calorie Row
10 Lateral Burpees Over the Rower

Time: 1:43

Time: 1:41

Time: 1:32

7-17-20

Clean and Jerk Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Clean Pull
1 Low Hang Clean High Pull
1 Low Hang Squat Clean
2 Split Jerks

155 165 175 185

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
2 Low Hang Squat Cleans
1 Push Jerk
1 Split Jerk

185 195 205 205 missed split 205 missed push jerk, rested and then hit jerks

Conditioning
“Floor It”
On the 5:00 x 5 Rounds:
100′ Handstand Walk
5 Power Clean and Jerks (185/135)
15/12 Calorie Assault Bike

Finished each round with 75 75 45 45 75 sec left.

Did cleans but not jerks cuz my left neck/shoulder felt tweaky.

Happy w hs walks. Finished all sets under 2 min.

7-14-20

Gymnastic Capacity
Alternating On The 2:00 (3 Rounds):
A) 75 Double Unders
B) 25 Kipping Handstand Pushups
C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

Dus ub

Hspu as 15-10, 15-10, 15-5-3-2

Cleans ub w 135

Conditioning
“Triple Play”
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans
…
Add 3 Reps Each Round

R: 21 + 4 bj 

Finished round of 15s at 9:48.

7-13-20

Snatch Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

115 135 145 155

Snatch Complex [On the 10:00]
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat

165 165 175 175 185 miss 185 195 miss

Conditioning
“Jackie Legs”
For Time:
70/50 Calorie Row
30 Bar Muscle-Ups
50 Overhead Squats (115/85)

Time: 17:21

Row in 3:16

Bmu as 6s finished at 9:58

Ohs as 10,4,6s

7-12-20

Warm up

50 cal rogue bike

Wod:

2 rounds

5 squat clean 185

10 pull ups

Then

400m run

2 rounds

10 powerclean 155

15 wallball 20#

400 m run

2 rounds 

15 clean and jerk 135

40 dus

Time: 18:51

Splits 4:50, 11:38, 18:51

Partner you go i go

5 rounds not for time:

10 GHD

10 alt single arm db snatch 50#

Time: 8:24

Partner: Mark

7-10-20

Back Squat
3 Reps
6 Reps
12 Reps

255, 225, 195

Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Bar, 75, 105

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk

105, 135, 155

Partner WOD

10 rounds, you go I go:

10 wallball 30#

12 cal row

10 lateral burpees over rower

Time: 16:52

Partner JB

7-7-20

Gymnastic Capacity A [On the 0:00]
AMRAP 8:
5 Burpees to Target (6″)
3 Kipping Handstand Push-ups
5 Burpees to Target (6″)
6 Kipping Handstand Push-ups
5 Burpees to Target (6″)
9 Kipping Handstand Push-ups
…
Add 3 Handstand Push-ups Each Round

15 + 2 burpees

Gymnastic Capacity B [On the 10:00]
For Time (3 Minute Cap):
200′ Handstand Walk

50 ft. Was my worst hs walk ever.

Conditioning
“Deadbolt”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

R: 3+ 13 calories

I dropped dl to 185 to avoid post vacation injury

7-2-20

2 rounds:

5 sets of:

5 neutral grip strict pull ups

10 air squats

Rest 1 min between rounds

R1: 2:43

R2: 2:56

Did pull ups on ladder laid across garage rafters

6-27-20 Johnny Wedding

10min alt EMOM

9 clean and jerk 95

9 burpees

10min alt EMOM

12 box jump 24"

12 single arm db snatch 50#

6-22-20

Snatch Technique [A]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches

75 85 95 105 105

Snatch Technique [B]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

95 115 125 135 145 no misses

Front Squat
10-8-6-4-2
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

135 165 185 205 225

Conditioning
“7-on-7”
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats 165
8 Calorie Bike 
16 Toes to Bar

R: 2+1 front squat

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats 135
8 Calorie Bike 
16 Toes to Bar

R: 1+6 t2b

6-19-20

Juneteenth

45min cap

6 RFT

19 double push up burpees

18 pull ups

65 alt lunge jumps

400m run

R: 5+10 burpees

All pull ups ub

Lunges as 20 then 15s

6-16-20

Conditioning
“Pay Dirt” 
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)

Time: 18:53 ub

Body Armor
15 Minute Recovery Bike

On the 0-5-10-15 (4 Sets):
5 Strict Toes to Bar
15 GHD Sit-ups
25 Banded Good Mornings

6-12-20

Clean and Jerk Technique
Alternating On the Minute x 8 (4 Rounds):
Odd: 3-Position Squat Clean
Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk

75 95 115 145

Clean and Jerk
On the Minute x 8:
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minutes 9-15: 6 Minutes to Build to a Heavy Single

165 185 205

185 205 225

225 235

Conditioning
“Double Knot”
For Time:
100 Double Unders
9 Bar Muscle-ups
21 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
15 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
9 Squat Cleans (135/95)

Time: 17:21

Dus were 1 break, 1 break, and 3 breaks

BMU 9, 9, 6-3. Shouldve been all ub but straps broke

Squat cleans all singles.

6-9-20

Gymnastic Conditioning
AMRAP 7:
1 Strict Handstand Push-up
1 Strict Ring Dip
1 Hand-Release Push-up
2 Strict Handstand Push-ups
2 Strict Ring Dips
2 Hand-Release Push-ups
…
Climb By (1) Rep Each Round

Finished 5 hspu in 6 round. 

Conditioning
“Quarter Zip”
AMRAP 25:
400 Meter Run
2 Rope Climbs (15′)
6 Sumo Deadlift High Pulls (135/95)
12 Alternating Pistols

R: 6+ 200m run.

Happy with it. Very short transitions. All singles in sdhp. I won. Gary was second with 7 pistols into 6th.

Midline
3 Giant Sets:
21 Rower Pike-ups
15 GHD Sit-ups
9 Strict Toes to Bar

Rest 2 Minutes Between Sets

I did 1 set.

6-8-20

Snatch Technique
On the 2:00 x 3 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats

1 Pausing Snatch Balance

95 115 135 then squat snatched 155 165 165

Back Squat
10-Rep Max

225. Felt easier than i thought it would. Tried 245, did 3 then stopped.

Conditioning
“Sweat Sixteen”
AMRAP 16:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Overhead Squats (165/115)

R: 4+21 cal

Scaled ohs to 135 and did ub w no misses.

T2b as 15 then 8-7s

6-6-20

Conditioning
“Opposite Day”
30-20-10:
Power Snatches (95/65)
Box Jump Overs (24/20)

Directly Into…

10-20-30:
Power Clean and Jerk (95/65)
Lateral Barbell Burpees

Time: 24:44

1st part: 9:47. Snatches in 10s.

2nd part: 14:57. Cleans as 6-4, 6-7-7, 6s.

I thought snatches would be hardest but burpees were worst by far. Way too much time resting.

6-2-20 JMar Bday

Tillman

7 rounds:

7 deadlift 315

200m run

15 pull ups

Rest 45 sec

Time: 20:06

Did 315 for 2 rounds as 7 and 4-3. Then dropped to 275 and did 4-3 across. Dl is weak right now. Havent been training it.

Pull ups ub.

6-1-20

Snatch Technique A (0:00 – 5:00)
Close Grip Overhead Squat:
3 Sets of 3

115 with index on first outer knurl. Worked to ring finger on it. Missed pinky.

Did 135 with ring finger

Snatch Technique B (5:00 – 10:00)
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance

135 

Snatch Waves (11:00 – 22:00)
On the Minute x 11:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch

145 155 165

155 165 175 (missed 2x)

165 175 185 (missed only attempt)

George Floyd WOD

25min amrap

Buy in

60 cal assault bike

46 deadlift 95

Amrap

8 powerclean

4 front rack lunge return

6 s2oh

1 round = 18 points

Total: 13+2 lunges, 244

Rested too much.

Ub 2 rounds, then 5-3 cleans ub rest

5-31-20

Strict Gymnastics
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar

Directly Into…

2-4-6-8-10:
Strict Handstand Push-ups
:15 Second L-Sit

15min cap

Time: 14:45

Ub except 10 hspu were 4-3-2-1

Gymnastic Conditioning
AMRAP 6:
6 Double Dumbbell Box Step Overs (24″/20″)
6 Bar Muscle-ups

Dumbbells: 50’s/35’s

R: 4 ub

Conditioning
“Sand Bar”
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (115/85)
400 Meter Run
100 Meter back rack bb walk 115

R1: 303

R2: 303

R3: 303

R4: 258

R5: 302

R6: 255

All ub

5-29-20

Box Squats
On the Minute x 10:
2 Box Squats

275 295 315 335 355 375

Muscle Clean (0:00 – 5:00)
3 Sets:
3 Muscle Cleans
3 Front Squats
3 Push Presses

135

Technique Complex (5:00 – 10:00)
3 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk

135 165 185

Clean and Jerk (11:00 – 22:00)
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk
Minute 10: 1 Squat Clean and Jerk
Minute 11: 1 Squat Clean and Jerk

3 reps each of 185, 205, 225. Missed all jerks at 225

Conditioning
“eHarmony” 
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 75/55

Time: 14:49

Took minute 12 off 

Sumo ub

Front squat as 16, 14

Hang squat clean as 7, 8, 8, 7

Powersnatch as 6s

Ohs as 3 at end of snatch then 15, 12

5-26-20

Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Handstand Push-ups

12 4 4 3 4 3 5

35 total

Conditioning
“Flex Seal”
For Time:
50 AbMat Sit-ups, 25′ Handstand Walk
25 Dumbbell Deadlifts, 25′ Handstand Walk
40 AbMat Sit-ups, 25′ Handstand Walk
20 Dumbbell Deadlifts, 25′ Handstand Walk
30 AbMat Sit-ups, 25′ Handstand Walk
15 Dumbbell Deadlifts, 25′ Handstand Walk
20 AbMat Sit-ups, 25′ Handstand Walk
10 Dumbbell Deadlifts, 25′ Handstand Walk
10 AbMat Sit-ups, 25′ Handstand Walk
5 Dumbbell Deadlifts, 25′ Handstand Walk

Double Dumbbells: 50’s/35’s

Time: 16:59

My hs walks were awful today. Broke at least 3x every time

5-24-20 Murph

Murph at Northlake West

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Time: 56:32

Mile in 8:16

Pull ups in 10s in 6:12 (14:26)

Push ups as 5s done at 31:58

Squats as 30s in 15-15s done at 46:32

Mile in 10:00

Rest 20min

Mile jog

9:35

5-20-20

Clean Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull

185 225 225 275 275

Snatch Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull

165 165 185 185 215

Conditioning
“CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Hand Release Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

R: 5, 4+2 pu, 4+3 snatch, 4, 4+1 pu

Skills

3 rounds not for time:

60 ft hs walk

10 supine grip ring rows

20 alt leg glute bridges

5-19-20

Conditioning

“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees

Time: 27:55

Dus as 20-79-61, 80, 50-30, 40s

Prob my beat high volume dus ever in a wod.

5-18-20

Snatch Technique (0:00 – 8:00)
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch

115 125 135 145 155

Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch

Minute 4: 1 Squat Snatch
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch
Minute 8: 1 Squat Snatch
Minute 9: 1 Squat Snatch

145 155 165

155 165 175 missed first 175

165 175 185 missed first 175, missed both 185 attempts

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

185

Conditioning
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)

Time: 10:11

First round all ub

Then air squats got bad.

Mu all ub. Cleans were 4-3-3 last 2 sets.

5-17-20

Conditioning
“Four Eyes”
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 91/70 Calorie Rogue Bike
On the 30: 100 Burpee Box Jump Overs (24″/20″)

* 40 Minute Time Cap

Oops. I did it wrong. I went straight thru the wod instead of on the 10s.

Mile: 6:30

Row: 7:05

Bike: 8:05

Burpees: 13:43

Total time: 35:57

5-15-20

Conditioning
“90 Shiny”
21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

5:47 as 12-9, 8-7, 5-4

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

8:59 as 7s, 8-7, 9

Total: 14:47

Box Squats
On the Minute x 10:
2 Box Squats

225 255 275 295 315 335 355 375 (1) 375

Clean and Jerk Complex (10:00 – 19:00)
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk

135 165 185 205 185 185

Core work

3 rounds not for time:

10 toes to rope per side

10 palov press per side, red band

5-12-20

Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Handstand Push-ups

11 4 4 3 4 2 3

Total: 31

Conditioning
“Heldum”
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees

Time: 18:57

C2b as 11-10, 9-9, 8-7, 12, 9

Aerobic Threshold Intervals
On the 0: 27 cal bike
On the 3: 21 cal bike
On the 5: 15 cal bike

On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row

On the 14: 27 cal bike
On the 17: 21 cal bike
On the 19: 15 cal bike

Times were consistent at 1:40, 1:20, 1:00

5-11-20

Snatch Technique (0:00 – 8:00)
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch

75 95 115 115 135

Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch

Minute 4: 1 Squat Snatch
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch
Minute 8: 1 Squat Snatch
Minute 9: 1 Squat Snatch

135 145 145 155 155 165 mised 2x 165 made 175 miss 175 make 185 missed 3x 185 made

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

155 for 4 sets 175 for 3 sets

Conditioning
“Ceiling Fan”
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)

On the Minute: 5 Wallballs (30/20)

Time: 11:47

Rope 40-40-20

C&j 12, 5,4 on forst 21 then 4s qnd 3s

5-10-20

Gymnastic Skill
For Time:
100 Double Unders, 20′ Handstand Walk
80 Double Unders, 40′ Handstand Walk
60 Double Unders, 60′ Handstand Walk
40 Double Unders. 80′ Handstand Walk
20 Double Unders, 100′ Handstand Walk

Time Cap: 10 Minutes

Time: 14:44

Conditioning
“Riggs”
10 Rounds For Time:
200 Meter Run
1 Power Snatch (155/105)
3 Bar Muscle-ups
5 Strict Handstand Push-ups

Time: 29:54

All ub except strict hspu as 5,5, then 3-1-1 thru 8 rounds then 2-1-1-1s

5-8-20

Tempo Back Squat
On the 1:30 x 5 Sets:
1 Tempo Back Squat
1 Back Squat

185 205 225 245 265

Conditioning
“Bubbles”
For Time:
1 Burpee Box Jump Over (30″/24″)
25 Double Unders
2 Burpee Box Jump Overs (30″/24″)
25 Double Unders
3 Burpee Box Jump Overs (30″/24″)
25 Double Unders
…
10 Burpee Box Jump Overs (30″/24″)
25 Double Unders

Time: 9:24

Beat Adam by 29 sec

Body Armor
3 Sets Not For Time:
9 Barbell Romanian Deadlifts 185, 205, 225
15 Strict Parallel Bar Dips
21 toes to ring

Rest 2 Minutes Between Sets

5-5-20

Strict Handstand Push-up Biathlon
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike

Every Additional Break: 10/7 Calorie Assault Bike

Time: 12:50

Did kipping whole way as 15-15, 10-10, 10

Conditioning
“Radar”
For Time:
500m row

9-12-15:
Deadlifts (205/145)
Lateral Barbell Burpees

1000m row

15-12-9:
Deadlifts (205/145)
Lateral Barbell Burpees

500m row

Time: 18:44

Got on 1k row at 6:49.

Row pace was 1:56, 2:02, 1:53

DL as 9, 6-6, 8-7, 8-7, 6-6, 9

5-4-20

Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster

115 135 155 175 195

195 tied my thruster PR. I def couldve hit 205 and maybe 215.

Conditioning
“Workaholic””
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups

Time: 7:49

Directly Into…

3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

Time: 12:11

Total time: 19:53

5-3-20

20min amrap

240 yard run

8 alt DB snatch 50

40 DUs

R: 9+60 yda

5-1-20

Box Squats
On the Minute x 10:
2 Box Squats

315 325 335 345 355 365 375 385 395 405 (1)

20lb PR

Conditioning
“Alone Together”
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (70/53)
12/9 Calorie Bike Erg

R1: 55

R2: 55

R3: 54

R4: 53

R5: 59

R6: 53

4-28-20

Conditioning
“Sole Cycle” 
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Assault Bike

R1: 1+2 cleans, cleans in 7s

R2: 1+7 burpees, cleans as 7s

R3: 1+9 burpees, 11-10

4-27-20

Snatch Technique A (On the 0:00)
Snatch Grip Sotts Press (0:00 – 4:00):
3 Sets of 5

45

Snatch Drop (4:00 – 8:00):
4 Sets of 4

95 105 115 125

Snatch Balance (8:00 – 12:00):
5 Sets of 3

125 125 135 135 145

Snatch Technique B (On the 12:00)
On the 1:30 x 5 Sets:
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)

95 115 135 135 145

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

195

Conditioning
“Escape from Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

Rest 2min into

20 Dball cleans 100

Time for wod: 12:20

Air squats as 50, 25-25, 25-13-12

Time for dball: 5:00

4-26-20

Hero wod

Natalie Corona

22min partner

Partner 1 run 400m

Partner 2 amrap 20 situps, 20 burpees

Partner Alison

I did 6run and 5+6 burpees

Partner burner

8 rounds 

50m sprint

5 synchronized burpees

100 yard hs walk for time

Time: 9:27

Beat last time of 13:41

4-24-20

Box Squats
On the Minute x 10:
2 Box Squats

* Box Height Just Below Parallel

275 275 305 325 325 345 355 365 375 385 (pr)

Jerk Technique (On the 0:00)
Strict Press in Split Jerk (0:00-4:00):
3 Sets of 5

95 115 135

Tall Jerk (4:00-8:00):
4 Sets of 4

95

Pausing Split Jerk (8:00-12:00):
5 Sets of 3

95

Conditioning
“Deep Clean”
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Thrusters (95/65)
30 Double Unders

R: 4+5 powercleans

All 8-7 bb

4-22-20

Conditioning
“Herky Jerky”
For Time:
50 Wallballs
40 Single KB Hang Clean & Jerk
30 Single KBBox Step-ups
2,000m Assault Bike 
30 Single KB Box Step-ups
40 Single KB Hang Clean & Jerk
50 Wallballs

KB was 53#

Time: 21:28

Kb c&j as 5s alternating

Wb as 50 and 25-25

4-20-20

Snatch Technique A
(On the 0:00)
Snatch Grip Sotts Press (0:00 – 4:00):
3 Sets of 5

45#

Snatch Drop (4:00 – 8:00):
4 Sets of 4

65 75 85 95

Snatch Balance (8:00 – 12:00):
5 Sets of 3

95

Snatch Technique B
(On the 12:00)
On the 1:30 x 5 Sets:
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)

Forgot this part

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

175

Conditioning
“Wet Willy”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)

Max Calorie Row with Time Remaining

Total: 45 cals

6, 9, 26

135 snatch i missed first then did 3-3. Had 1:10 to row

4-18-20

Conditioning
“Purell”
10-9-8-7-6-5-4-3-2-1:
Squat Snatches (115/85)
200 Meter Run

Time: 19:58

All singles. Back blew up.

4-17-20

Box Squats
On the Minute x 10:
2 Box Squats

Box height just below parallel

275, 315, 335, 335, 335, 355, 355, 365, 365, 375

Power Clean Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean

155, 185, 205, 205, 205

Power Clean Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)

185, 205, 205, 225, 225

Conditioning
“Count Chalkula” 
AMRAP 20:
30 Kettlebell Swings (53/35)
25 Box Jumps (24″/20″)
20 Toes to Bar
15 Push Presses (135/95)

R: 3+9 t2b

Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
2 Deficit Handstand Push-ups (5")
30′ Handstand Walk
4 Parallette Handstand Push-ups (5″)
30′ Handstand Walk
6 Parallette Handstand Push-ups (5")
30′ Handstand Walk
…
Increase by (2) Rep Until Finish

4-14-20

Gymnastic Pushing
For Time:
50/35 Calorie Assault Bike
60 Kipping Handstand Push-ups
50/35 Calorie Assault Bike

Time: 13:44

Bike 1 in 2:53, bike 2 in 2:51

Hspu as 10,8,6,6,6,6,4,4,5,5

Conditioning
“Flashback”

30min cap
3 Rounds:
50′ Handstand Walk 
100 Double Unders
50′ Handstand Walk 
10 Power Clean and Jerks (165)

Time: 27:11

Quick singles on c&j felt good.

Was happy with my hs walk consistency. Did each 50 ft in 1-1:10

4-13-20

Snatch Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

75 95 105 115 125

Snatch Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)

125 135 145 145 145

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

155

Conditioning
“Barbarian”
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
600/500 Meter Row

R1: 6:19

R2: 7:12

R3: 7:27

All ub except push ups were 15-8-4-3, 15-5-5-5, 10-5-5-3-3-2-2

4-12-20

Conditioning
“Toe to Toe” 
2 Rounds For Time:
800 Meter Run
60 Wallballs (20/14)
400 Meter Run
40 Box Jumps (24″/20″)
200 Meter Run
20 Toes to Bar

Time: 28:11

Wb 30-30, 30-15-15

T2b singles as 10-5-5 and 5s cuz the bar in myvgarahe isnt far enough from wall to kip

Did with Kate in garage.

Happy Easter

4-10-20

TODAY'S WORKOUT:

NEXT LEVEL TRAINING

GET IT TO YOUR INBOX

HOW YOU DO ANYTHING IS HOW YOU DO EVERYTHING.

FRIDAY // 4.10.2020

Box Squats
On the Minute x 10:
2 Box Squats

Box height just below parallel

275 305 305 325 325 355 355 355(1) 325 325

Power Clean Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean

135 for 3 sets 155 for 2

Power Clean Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)

155 155 175 205 205

Conditioning
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Time: 9:25

11 dl then 1+8 hpc then 1+6 jerks

2 rounds in 3 min then 3 rounds in 6:25. Held strategy all thru til last hpc were 4-4.

Im happy with it, PR by 2:17

5 rounds:

10cal ski

10 GHD

4-8-20

Snatch Pull Complex
On the 2:00 x 5 Sets:
1 Pausing Snatch Deadlift
1 High Hang Snatch Pull (pockets)
1 Hang Snatch Pull (knees)
1 Snatch Pull (floor)

115 115 135 135 115

Conditioning
“Snake Bite”
21 Squat Snatches (115/85)
15 Bar Muscle-Ups
15 Squat Snatches (115/85)
12 Bar Muscle-Ups
9 Squat Snatches (115/85)
9 Bar Muscle-Ups

Time: 16:49

All singles on snatch

5s, 6s, 9 on bmu. Shouldve done larger sets

Fin 21 snatch at 4:28

Fin 15 snatch at 11:43

Fin 9 at 15:27 

Body Armor (A)
15-13-11-9
Romanian Deadlifts*
Dumbbell Bench Press

Rdl 185

Db 50# on ball

4-7-20

Strict press

5x6 at 70-75%

95 115 125 135 135(4) 135(4)

Conditioning
“Woodworker”
For Time:
200 Double Unders
100/75 Calorie Row
50 Burpee Box Jump Overs (30″/24″)
100/75 Calorie Row
200 Double Unders

Time: 25:42

1st dus in 3:45

1st row in 5:33

Finished burpees at 15:46

Fin 2nd row at 37:06

2nd dus in 3:34

Adam got me by 16 dus. One less break and i had him.

Dus were pretty decent.

Aerobic Threshold Intervals
Choice of Machine:
3 Rounds:
1:00 Recovery Pace, :45s Moderate
:45s Recovery Pace, :30s Hard
:30s Recovery Pace, :15s Sprint
Rest 1:15

I used bike erg and did 64, 53, 57 cals

4-6-20

Snatch Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

75 95 95 115 135

Snatch Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)

135 135 135 145 155

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

135

Conditioning
“Powerhouse” 
On the 5:00 x 5 Rounds:
15 Calorie Rogue Bike
8 Alt DB Snatches (70’s)

9 Thrusters (135/95)

Finished every rounds with 1:45-1:30 left

4-5-20

Power Clean Technique
On the 2:00 x 5 Sets:
1 Clean Pull
1 Clean High Pull
2 Power Cleans

95 115 135 155 185 205

Conditioning
“Hurricane”
3 Rounds:
800m Run
21 Power Cleans (155/105)

Time: 21:28

Did 1k rows instead of run cuz foot hurt from running yesterday. Run wouldve bewn faster.

Rows in 3:40, 3:52, 3:58

Poweceans as 5-5-5-6, 6-5-5-5, 7-7-7

4-4-20

40min cap

1 mile sandbag run 40#

100 burpees

1 mile sandbag run 40#

Time: 28:32

Mile in 10:42

Burpees in 5:46

Mile in 12:04

100 yard handstand walk for time

Time: 13:41

4-3-20 Open 20.4 redo

Back squat 5x8 at 70-75%

95, 135, 155, 185, 205

Then 2 at 225

Open 20.4

20min cap

30 box jump 24"

15 clean and jerk 95

30 bj

15 c&j 135

30 bj

10 cJ 185

30 PISTOLS

10 cj 225

30 pistols

5 cj 275

30 pistols

5 cj 315

Total: finished 30 pistols at 17:34 and failed 225 jerk 3x. Did 14 bj in 30 sec to end it.

Was on 185 at 8:41 finished at 13:38

2min slower than 11/1/19 off the pistols

3 rounds max muscle ups

Rest 3 min

15, 7, 7

4-1-20

Conditioning
3 x AMRAP 5’s
Part #1 – AMRAP 5:
15 Calorie Rogue Bike 
15 Toes to Bar
21 Front Squats (135/95)

Rest 5 Minutes

Part #2 – AMRAP 5:
15 Calorie Bike 
15 Toes to Bar
15 Front Squats (155/105)

Rest 5 Minutes

Part #3 – AMRAP 5:
15 Calorie Bike 
15 Toes to Bar
9 Front Squats (185/135)

R1: 1+7 t2b

R2: 1+bike

R3: 1+6 cals

Squats as 11-5-5, 5s, 3s

T2b as 8-7

3-31-20

Build to heavy 5 rep RDL

135, 185, 235, 265

265 wasnt heavy but I havent done these in a while so stopped. Ill prob be sore.

For time:

1000m row

Into 3 rounds:

21 deadlift 135

15 lateral over bar burpees

9 push jerk 135

Time: 13:30

Row in 3:53 z1 on purpose

Dl 11-10

Pp 5-4

I was happy with that. I thought itd be slower.

Gymnastics skill

15 ghd

50 ft hs walk

100 dus

50 ft hs walk

15 ghd

50ft hs w

70 dus

50 ft hs w

15 ghd

50ft hs w

40 dus

50ft hs w

Best hs walks ive ever done. Made it 30+ ft ub 4x

3-29-20

Teams of 3

30min cap

3 rounds:

75 powersnatch 75#

30 powerclean and jerk

3200m rogue bike

C&J

R1: 135

R2: 155

R3: 185

Time: 29:54

Team: me, Adam, Kelly

5 rounds not for time:

4 TGU 35#

8 GHD

3-27-20

Open 20.5

20min cap

40 muscle ups

80 cal row

120 wallball 20#

Did 5 rounds of 4 mu 12 wb in 4:35

Did 10cal row

Did 5 rounds of 4-12, last 3 rounds mu as 2-2 end at 14:35

Row 70cals 

Time: 18:34

32 sec better than first time

100 cal Ski erg 

Time: 6:15

3-25-20

5 RFT:

30 sec airdyne 80+% (which is at least 10cals)

15 box jump overs 24"

20 slamball 30#

Time: 11:15 ub

First round 1:46, 2nd finished at 3:50, ended up 2:15 pace overall.

3-24-20

5 clean pull + 5 powerclean ub

95 115 135 155 185

20min alt emom

7 powerclean 135

Row 150m

Ub

3-22-20

Partner WOD

15min amrap

You go, I go.

Sprint the width of soccer field and back

12 mountain climbers

12 kb snatch 55#

12 lateral hurdle jumps

R: 6 each, partner Ben

10min emom

Sprint width of ⚽ field and back

3-21-20

30min amrap

5 part Suicide run across soccer field

50 goblet squats 50# slamball

Suicide

50 burpees

Suicide

50 slamballs 50#

R: 1+50 burpees plus 3/5 suicide

3-20-20

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 KBS 1.5# (instead of pull ups)
Sprint 100 meters
10 Burpees
Rest 30 seconds

Time: 23:18

3-13-20

White

5 rounds 

3 rope climbs

10 t2b

21 overhead plate walking lunges 45#

400m run

Time: 18:29

I quit after 3 rounds. Been sick with URI chest/throat congestion all week.

Rested 2 min then

112 cal rogue bike in 12min avg 200 watts, 54 rpm

3-8-20

30min cap

15 powersnatch 95#

500m row

12 powersnatch 115#

500m row

9 powersnatch 95#

500m row

9 rope climbs

9 powersnatch 95#

500m row

12 powersnatch 115#

500m row

15 powersnatch 95#

500m row

Time: 28:00

Finished 1st snatches at 10:42

Finished ropes at 16:26

3-6-20

Open 16.1

20min amrap

25ft overhead walking lunge 95#

8 bar facing burpees

25 ft ovr walk lunge 95

8 c2b

Score: 230

Rounds: 8+4 c2b

16 reps better than 2016

2-14-16 Open 16.1

Open 16.1

20min amrap

25ft overhead walking lunge 95#

8 bar facing burpees

25 ft walk

8 c2b

Score: 214

8 rounds plus 25 ft plus 1 burpee

3-5-20

Conditioning
“Fuller Circle”
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1500 Meter Row

Time: 19:41

Happy with machine times. DUs were too broken.

Row in 3:34 and 3:42

Bike in 3:34

3-3-20

10 min emom

1 rep 1 and 1/4 squat

95 135 165 185 205 225 235x4

Conditioning
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest

Total: 302

63 63 63 57 56

Wb all 30s

Sntch 18 18 18 15 15

Bike 15 15 15 12 11

3-1-20

Team Van Damme

Teams of 2

2 rounds

30 powersnatch 135

10 muscle ups

30 powerclean and jerk 135

10 mu

10 thrusters 135

10 mu

Time: 27:20

Partner JB

Thrusters felt better than I thought. Did 5s

2-28-20

FRIDAY // 2.28.2020

Open Prep

CompTrain Pro Subscription – Click HERE.

Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

185, 185, 195, 200, 200, 215, 185x12

Building upon last week with an identical rep scheme. Aim to increase our percentages slightly.

Body Armor
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets

Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

Rounds: 7

I prob couldve finished 8. Have had headache all day and was nauseous this am

2-27-20

15min amrap

30cal bike erg

30 box jump overs 24"

30 double db powerclean 50#

R: 2+28 bjo

2-25-20

Front squat

5x 155, 155, 175

15mun amrap

15 devils press 35s

25 ft hs walk

25 box jumps 24

25 ft hs walk

R: 2+4 bj

2-23-20

5 rounds:

400m run

8 ring muscle ups

16 deficit hspu 45#

24 alternating pistols

Time: 22:49

I stopped after 3 rounds cuz hspu were failing.

R1: 6:47

R2: 14:17

R3: 22:49

Mu ub.

Hspu as 8-8, 8-4-3-1, 5-3-4-2-1-1

Pistols steady

Nataly WOD

5 rounds

6 wallball 4#

1 sled sprint down and back 25#

3 push ups

Time: 6:25

2-21-20

The Don

40min cap:

66 Deadlift 115

66 box jump 24"

66 kbs 1.5

66 K2E

66 abmat situps

66 pull ups

66 thrusters 55#

66 wallball 20#

66 burpees

66 dus

Total: 40 burpees done at cap

Dl as 22s

Bj ub

Kbs as 22 then 11s

K2e as 10s then 6

Abmats 33-33

Pull ups 15-10-11-10-7-7-6

Thrusters as 17-17-12-10-10

Wb as 11s

Burpees ub slow

2-20-20

Conditioning
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Time: 16:00

T2b/wb in 5:57 ub

Snatch/ohs as 8-1 straight into 15ub each time. Took 10:03. Bb cycling is bad

2-18-20

Aerobic Capacity
3,000 Meter Tempo Row

0-300: 2k Pace + :20
301-600: 2k Pace + :10
601-900: 2k Pace
901-1200: 2k Pace + :10
1201-1500: 2k Pace + :20
1501-1800: 2k Pace + :10
1801-2100: 2k Pace
2101-2400: 2k Pace + :10
2401-2700: 2k Pace + :20
2701-3000: 2k Pace+ :10

Time: 11:29

Total pace 1:54.9

2k pace 1:45

2-16-20

Conditioning
"Dead Sea"
Teams of 2
4 Rounds:
4:00 Calorie Row
3:00 Lateral Barbell Burpees
2:00 Deadlifts (225/155)

No Rest Between Rounds

Partner: Adam

R1: 97, 70, 47

R2: 78, 62, 40

R3: 80, 60, 30

R4: 71, 58, 36

2-14-20

BERT
50 BURPEES
400M RUN
100 PUSH UPS
400M RUN
150 WALKING LUNGES
400M RUN
200 AIR SQUATS
400M RUN
150 WALKING LUNGES
400M RUN
100 PUSH UPS
400M RUN
50 BURPEES

Time: 57:43

Burpees in 2:43 and 5min

Push ups all hand release as 5s

Squats as 20s

2-13-20

Conditioning
"Underrated"
For Time:
500 Meter Ski Erg
50' Handstand Walk
15 DL (185/135)
50' Handstand Walk
500 Meter Ski Erg
50' Handstand Walk
12 DL (225/155)
50' Handstand Walk
500 Meter Ski Erg
50' Handstand Walk
9 DL (275/185)

Time: 19:55

Ub except hs walk. I was happy w walk consistency

2-9-20

For time:

5 rounds of Nathan, 100 dus

4 rounds Nathan, 100 dus

3 nathan, 100 dus

2 nathan, 100 dus

1 nathan

1 round Nathan is

2 muscle ups

4 hspu

8 kbs 70#

Time: 29:50

Rope was too short so had to get another one mid way thru first 100 dus

2-7-20

Mannion

For time:

7 rounds

400m run

29 back squat 135

Time: 38:55

Runs ranged from 1:52 to 2:30

Squats all 15-14

Splits 4:07, 8:47, 14:37, 20:27, 26:30, 32:17, 38:55

2-3-20

WOD:

25min cap:
800M RUN
80 WB (20/14)
60 BOX JUMPS (24/20)
40 C2B
20 DEVILS PRESS (50/35)
800M RUN

Time: 23:46

Runs: 3:22 and 3:46

Wb in 4min as 40-20-20

BJ ub in 4min

C2b as 10s in 4min

DP in 4:57

2-2-20

Teams of 2

36min cap

2 rounds:

30 bar facing burpees

30 hang squat clean 95

30 t2b

30 thrusters 95

100 cal bike

2 rounds at 115

100 cal bike

Total: 11 t2b in 2nd 115 set.

Partner JB

1-31-20

Omar

10 thrusters 95

15 Bar Facing Burpees

20 thrusters

25 BFB

30 thrusters

35 BFB

Time: 12:22

Thrusters 10, 10-10, 12-9-9

BFB ub

4 rounds for time:

2 rope climb

15 cal bike erg

1 rope climb

10 cal standing bike erg

Time: 10:43

1-30-20

Misfit WOD – For Time
30-20-10
DB Box Step Overs 24/20″ 50s/35s
Wallballs 20/14lbs
Toes to Bar

Time: 13:40

30 round in 6:19

20 in 4:59

10 in 2:22

Db step overs as 30, 8-12, 10

Wb ub

T2b as 12-10-8, 10-10, 6-4

1-28-20

WOD:

KELLY
5 ROUNDS
400M RUN
30 BOX JUMPS (24/20)
30 WB (20/16)

Time: 29:41

All ub. First round 5:19. Run slowed down and that was the difference.

Did it with Quito at 6am.

1-26-20

Teams of 2

5 T2B

15cal bike

Hang Power Cleans

7-6-5-4-3 

Weights as: 135, 155, 165, 185, 205

Each partner does 2 rounds at each clean weight

Time: 31:15

All cleans ub

Partner Josh Jennings

1-24-20

Walk in the door and in my sweatpants do:

5 rounds max effort 12cal rogue bike

Rest 1min

Time: 15sec each avg 1000watts

Teams of 2 for time:

You go 2 rounds, I go 2 rounds:

4 rounds each:

20cal ski 

15 wallball 20

4 rounds each:

20cal bike erg

15 t2b

4 rounds each:

20cal row

15 db s2o 50# ea

Time: 44:11

Partner JB

1-23-20

20min row

Distance: 5150m

2000m in 7:46

4000m in 15:35

5000m in 19:31

Avg pace: 1:56.9

Cals: 210

1-21-20

For time:

9min cap

100cal assault bike

Rest 4min

9min cap

100cal ski erg

Rest 4min

9min cap

100 wallball 20#

Time: 24:58

Bike in 5:47 (375 watt avg)

Ski in 6:00 (950 cal/hr)

Wb in 5:11 as 50-20-15-15

5 sets max effort strict pull ups

Rest 90sec

11, 7, 5, 5, 5

1-19-20

Teams of 3:

4 rounds for time:

150 dus

60 kbs 53

45 ghd

30 burpees

6 bar muscle ups

Time: 25:59

With Ryan and Adam

1-17-20

Conditioning

"Blue Steel"
3 Rounds:
7 Power Snatches (75)
7 Toes to Bar
7 Box Jump (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Power Snatches (75)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 PowerSnatches (75)
7 Toes to Bar
7 Box Jump (24/20)

Time: 14:59 ub

Beat Adam and Logan

3 rounds not for time:

15 cal ski

50ft handstand walk

1-16-20

Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups 16kg
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right) 24kg

Conditioning
"Four Loko"
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 165

Finished all with between 40-90 sec left

1-14-20

Work to heavy Deadlift

315

Conditioning
"Marston"
AMRAP 20:
1 Deadlift (405/285) i did 315
10 Toes to Bar
15 Bar Facing Burpees

R: 8+7 t2b

Ub t2b til last set was 6-1 wo kip.

1-12-20

Teams of 3:

35min cap

3 rounds for time:

60 cal row

50 bar facing burpees

9 sandbag over shoulder 150

Directly into:

21 clean and jerk 115

21 at 135

21 at 155

21 at 185

21 at 205

Time: 26:00

3 rounds in 16:35

I am VERY happy with this! I didnt think Id get more than 2 c&j at 205 and I did 10 of them.

Burpees I was a 🐰

1-10-20

Work to heavy 1 rep squat snatch

175

20min amrap

20 wallball 20#

20 hang power snatch 95

20 box jump 24"

20 front squat 95

20 cal row

R: 2+14 front squats

Wb ub

Snatch 10-10, 10-5-5, 5s

Bj ub

Fr squat as 10-10, 10-10, 14

30 min bike erg as:

2min at 85 rpm

2min at 75 rpm

Total meters: 13,380

Avg 2:15.2/1k

1-9-20

Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups - 10kg
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)

Kb split - 16kg, 24kg, 24kg

Conditioning
"Airplane Mode"
2 Rounds:
2,000 Meter Erg Bike
1,000 Meter Row
50 Wallballs (30/20)

Time: 20:36 finished 2nd row and had to leave

Bike erg 3:48, 4:03

Row 3:34, 3:43

Wb 4:00