July 2015 WODs

Wed July 1- rest/travel

Thurs July 2- rest/ James

Fri July 3

15min run

+

2 rounds for time:

30 alt kb snatch 2pd

30 R arm kb thruster 2pd

30 alt kb snatch 2pd

30 L arm kb thruster 2pd

~18:33 (1 year ago- 24:44)

+

20 sets

:20s plank / FLR

:10s rest

+

15min run

Sat July 4

15min run

+

20min alt EMOM

1- 5 burpee table jump overs

2- 10 ball slams 30lbs

Sun July 5

20min AMRAP

200m run

20 pp 2pd kb (10ea)

~12 rounds

Mon July 6

15 RFT

20 kb swings 2pd (russian)

200m run 

~23:51

Tues July 7

Ruts DB bear 

20min EMOM with 50lb dbs

5 DL

5 hpc

5 thruster

Wed July 8- rest

Thurs July 9- rest

Fri July 10

King Maker

6 RFT, 40lb kbs

15 man makers

15 scottish get-ups

~46:26

+

100 ghd sit-ups 

Sat July 11

run intervals at the track

1600m- 5:57

walk 400m (~4min)

1200m- 4:24

walk 400m (~4min)

800m- 2:55

walk 200m (~2min)

400m- 1:21

Sun July 12

'Red Maple'

22min alt emom

1- 6 man makers [40lb kbs]

2- 100m shuttle run [50m x2]

+

3 x8ea 35lb kb scott curls

Mon July 13

10 rounds

3 PS 185lbs

200m run

~18:24

+

AMRAP tng PS 185lbs- 5 (PR!!!)

+

40min mob

Tues July 14

am

10 RFT- 40lb kbs

7 press

7 pp

7 pj

~11:21

pm

for time:

DT (6:57)

5km run (23:58)

DT (7:59)

~38:54

+

100 ghd sit-ups 

Wed July 15- rest

Thurs July 16

Hell or High Water

8 RFT

15 8-count bodybuilders

15 goblet squats (2pd kb)

~19:18

+ (10min rest)

for time-

50 Cals AB

15 CJ 185lbs

50 Cals AB

12 CJ 205lbs

50 Cals AB

9 CJ 225lbs

~19:14

+

100 russian twist ghd sit-ups, 10lb plate

Fri July 17

3 rounds on 5min

10 Scottish get-ups, 40lb kbs

15 Cals ski erg

20 push press 135lbs

~2:20/ 2:15/ 2:05

partner 5km ski erg

~16:25

-abt :30on/ :30off

Sat July 18

Helton

3 RFT

800m run

30 kb squat clean, 53lbs ea

30 burpees

~27:45

strength/accy

A- muscle snatch heavy single- 185lbs

B- hang PS tough single- 195lbs

C- 30 strict t2r, unbroken

*felt strong and somewhat quick today... lifting felt gd... 

Sun July 19

conditioning 

for time

30 wall walks (5:35)

1 mike run, 50lb vest (8:52)

30 strict MU (5:57)

30 CJ 225lbs (12:58)

~33:22

accessory

A- 3 x10 kb scott curl 35lb kbs ea

B- 30 ghd sit-ups

C- 3 x15 kb tricep ext 35lb kbs ea

D- 30 back ext

Mon July 20

10 RFT

500m ski erg

1 round DT

~36:47

Tues July 21

300

20min EMOM, w/ 40lb kbs ea

5 press

5 pp

5 pj

21/ 15/ 9/ 15/ 21

115lb bench press

k2e

~5:34

10min mob- shoulder ext/ jefferson curl

Wed July 22

1mi run (6:30)

DT (6:45)

1mi run (7:10)

~20:25

+

10min mob- shoulder ext/ jefferson curl

Thurs July 23

möbius

10->1->10, w/ 53lb kbs ea

dl

hpc

pp

~18:08

+

10min mob- shoulder ext/ jefferson curl

Fri July 24

5 RFT

400m run 

30Cal ski erg

10 squat 225

~23:09

+

10min mob- shoulder ext/ jefferson curl

Sat July 25

RJ

5 RFT

800m run

5 rope climbs 15'

50 push-ups

~32:56

+

10min mob- shoulder ext/ jefferson curl

Sun July 26- rest

Mon July 27

10 RFT

5 cgbp 225lbs

10 sa db oh box step ups, 20lbs, 20"

~15:38

+

10 RFT

3 press 135lbs

10 renegade rows 35lb dbs (5ea)

~12:20

+

100 skull crushers 65lbs

3 x10 sa db scott curl 35lbs ea

+

10min mob- shoulder ext/ jefferson curl

Tues July 28

hidden talent

75 db man makers, 35lb dbs

*10 yard bear crawl ea break

~17:28 (35/ 25/ 15)

+

A- PS- 195

B- MS- 185

C- reverse lunges 135lbs 5ea x3 sets

+

tabata plank to stand

+

10min mob- shoulder ext/ jefferson curl

Wed July 29

5 RFT

400m run

1 round DT @185lbs

~17:51

+

5 x200m run on 3min (@track)

~:35/ :32/ :30/ :29/ :27

+

100 ghd sit-ups

+

10min mob- shoulder ext/ jefferson curl

Thurs July 30

building ub complex q 2min

pc/ fs/ pp w/ 185lbs

adding 1 ea, ea round

~completed- 1/ 2/ 3/ 4/ 5/ 6

(ie ub 6 pc/ 6fs/ 6s2o)

+

10 RFT

15 cals ski erg

10 lunges 135lb

5 strict bn pullups

~23:37

Fri July 31

for time-

800m run (2:57)

30 strict pullups

60 air squats

30 ps 155lbs (5:55)

60 air squats

30 strict pullups

800m run (3:25)

~19:43

~gm2

June 2015 WODs

Mon June 1

am

Nicole 

AMRAP 20min

400m run

AMRAP strict pull-ups

~8 rounds / 105 pull-ups

+

30min yoga/stretch

Tues June 2

am

4 x1000m ski erg, 60s rest

1- 3:37 (34-36 s/m)

2- 4:05 (20 s/m)

3- 3:24 (30-32 s/m)

4- 3:57 (20 s/m)

+

30min yoga/stretch

Wed June 3

conditioning

10min AB

20s 90-95%

40s 30% (off)

~171 Cals

+

10min sled drag 45lbs

~700-800m (4 laps +)

oly/strength

A- halt ps tough single- 185lbs

B- 2 fs + 1 thruster- 155/ 175/ 205/ 216

C- squat- 245(3)/ 265(3)/ 295(2)/ 315(2)/ 330lbs (1)

D- sgdl EROM- 295lbs x3, 3 sets

accessory

A- sl rdl 53lb kb x10 ea, 3 sets

B- kb step ups 53lb kb ea x10ea, 3 sets

C- 100 sl calf raises ea, 15lbs (200 total)

D- 100 ghd sit-ups (2 x50)

Thurs June 4

conditioning

5 rounds, continuous...

1min row- 1425m total

1min du- 55/ 65/ 65/ 65/ 75

1min pp 135lbs- 18/ 18/ 24/ 22/ 23

strength

A- back squat 33x0- 185(10)/ 205(8)/ 215(8) 215(8), 5s rest

5 seated box jumps 30" after ea set

B- fs 33x0- 205(5) x4, 5 seated bj ea set

C- clean- 225(1) x2/ 245(1) x2

D- oh walking lunge x8, 4 sets, 135lbs

E- alt sj x8, 1 set, 135lbs

accessory/strength

A- db arnold press 50lbs ea x8, 3 sets

B- sa db bench- 40lbs ea x15, 3 sets

C- db shrugs- 105lbs x8, 4 sets

D- 25 EROM pushups, 4 sets

E- AMRAP pull-ups, 35lbs x3- 10/ 10/ 7

F- bbell row- 135lbs x15, 3 sets

G- 100 abmat sit-ups 

Fri June 5- rest

Sat June 6

am

3 sets AMRAP hspu- 10/ 9/ 6

+

6 RFT (at the track)

400m run

25 burpees

~18:38

+

50 sit-ups

50 supermans

pm

conditioning

5 rounds, 3min rest

20 Cals ab

10 fs 185lbs

~ 1:28/ 1:23/ 1:16/ 1:15/ 1:04

~18:26 (with rest, 6:26 work)

strength

A- hhps blocks EMOM x12- 135(3)/ 155(3)/ 172(4)/ 185(2, f)

B- heavy DL- 415lbs (452 fail)

C- rdl- x5, 3 sets 335lbs

D- ghd raises x10, 3 sets

accessory

A- 4 cgbp @21x0- 225(2)/ 245(2)/ 265(1)

B- 10 arnold press 40lb kbs x4 sets

C- AMRAP rd, 3 sets- 23/ 21/ 18 (62)

D- 10ea sa kb scott curl, 35lbs, 5 sets

E- 20 banded tricep ext, 3 sets

Sun June 7

10 rft

150m ski

4 x20m shuttle

5 backwards shot toss 50lbs

3 squat 245lbs @245lbs

20m backwards sled pull

7 kb swing 124lbs

5 rnd- 7 back ext 75lb/ 5 rnd 7 strict t2b

~53:24

Mon June 8- rest

Tues June 9

conditioning

20min AB

1min on

1min off

~284 Cals (144/ 140),kept 600-700W+ea

+

4 rounds

45s reverse lunge 155lbs- 60 total reps

45s rest

45s strict supinated pu- 60 total reps

45s rest

strength/oly

A- 2 fs @24x1.no tempo- 6 sets- 155/ 185/ 205/ 235/ 246/ 252lbs

B- 2 hhs, 2s pause catch-135lbs x8 sets

C- 3 squat 275lbs EMOM x6

accessory

A- 100ea sl calf raises, 25lbs

B- 8 ghd raises x4 sets

C- 30 russian twist ghd sit-ups, 10lbs

Wed June 10- rest, not feeling well

Thurs June 11

am

conditioning

4 rounds, on 6min

400m run

20 kb snatch 2pd (10R/ 10L)

20 ring dips

400m run

~4:54/ 4:44/ 4:31/ 4:13

strength

A- 2 jerk EMOM x10, 2s pause in dip and in catch- 155(2)/ 185(2)/ 205(2)/ 216/ 235lbs (3 sets)

B- press- 135(5) x3/ 155(3) x3/ 115(10)

C- 1 squat EMOM x8- 215/ 235/ 255/ 272/ 295/ 315/ 332/ 345(f)

D- 3 x30 bent knee L-sit, rings

pm

conditioning

10min sled pull, 70lbs

~700-800m

+

10min EMOM 50lb wb

7(2)/ 8(2)/ 9(2)/ 10(2)/ 11(2) ~90 total

strength

A- EMOM x8- hhc/ clean 1.1- 135/ 155/ 175/ 186/ 192/ 205/ 216/ 225lbs

B- alt x3 sets

1- 3 squat @33x0- 245/ 256/ 265lbs

2- 5 seated bj 30"

3- 8 oh walking lunges 155lbs

C- alt x3 sets

1- 5 cgbp- 225/ 255/ 275lbs

2- 10 bent over bbell row, 155lbs

D- 5 rdl/ 10 shrug, 315lbs x3 sets

accessory 

A- 15 kb press, 40lb kbs, x3 sets

B- 30 EROM pushups x3 sets

C- 100 ghd sit-ups 

Fri June 12

conditioning

8 x400m run, on 3min

~:98/ :88/ :82/ :78/ :77/ :75/ :70/ :63

strength

A- 2 FS- 155/ 185/ 215/ 245/ 262/ 281(f)

B- hhps blocks EMOM x10- 135(2)/ 165(5)/ 176(3)

C- bulg ss, 40lb kbs @31x0, 8ea x4 sets 

accessory

A- 8 ghd raises @30x1, x3- 10/ 25/ 35lb

B- 10 kb scott curls, 35lb kb, 4 sets ea

C- 12 bbell skull crushers 95lbs x4 sets

D- 100 abmat sit-ups 

Sat June 13

in teams of 3, complete

100 pull-ups (40)

150 DL 135lbs (50)

200 pushups (90)

300 kb clean & press 35lb kb (100)

200 bj 24" (90)

150 floor wipers (55)

100 pull-ups (55)

~33:59

mob- 60min stretch, general

Sun June 14

conditioning 

4 RFT

20 squat 155lbs

400m run

20 s2o 155lbs

~16:37

1,2...10 rep rounds

ub pc 155lbs

ub pull-ups

burpees

~13:54

Mon June 15- rest

Tues June 16- rest, pack

Wed June 17

am

conditioning

6 burpee box jump overs q 30s ALAP-

6 rounds +4 :( :( :(

+

4 rounds

20 jump switch lunges 45lbs

45s rest

6 strict pull-ups 40lbs

45s rest

strength/oly

A- 3 fs- 1 @24x1 / 2 notempo- 4 sets- 205/ 235/ 246/ 252lbs

B- 1 hhs/ 1 snatch no foot movement-135lbs x8 sets

C- 3 squat 285lbs EMOM x6

accessory

A- 100ea sl calf raises, 25lbs

B- 8 sl RDL, 40lbs ea x3 sets

C- 50 ghd sit-ups, 10lbs

pm

conditioning

20 AB Cals, 2min rest x10

~:38/:31/:22/:18/:17/:17/:16/:19/:16/:16

~21:31

strength

A- push press/ jerk 1.1 x8- 155(2)/ 185(2)/ 205(2)/ 222lbs(2 sets)

B- build to a heavy 7 cgbp- 255lbs

C- press- 135(5)/ 141(5) x2/ 155(3)/ 161(3) x2/ 115(10)

accessory

3 rounds alternating EMOM

1- 15 double kb press, 40lbs ea

2- 8 ring dips, 70lbs

3- 40s ring L-sit bent leg

4- rest

Thurs June 18

conditioning

10 wb, 50lb, EMOM x10

+

3 sets on 5min

500m ski erg

10 bbjo 24"

10 pp 155lbs

~2:57/ 3:07/ 3:06

strength

A- clean 4 x1- 205/ 225/ 245/ 265lbs

B- squat x3/ seated 30" bj x5, 4 sets- 245/ 275/ 295/ 315lbs

C- 8 oh walking lunges, 4 sets, 155lbs

Fri June 19

conditioning

800m sled drag, 90lbs

~9:49

+

5 x600m run, on 4min

~2:18/ 2:06/ 1:57/ 1:53/ 1:42

strength

A- FS- 205(3)/ 225(3)/ 245(2)/ 265(2)/ 295lbs (1)

B- pc/ hc/ pj, 1.1.1- 155/ 175/ 205/ 225/ 245(f)/ 245lbs

C- 3 DL 295lbs q 45s x10, reset ea rep

D- 1 hhps blocks EMOM x10- 155(4)/ 175lbs x6 sets (1 fail on 2nd rep (set 6))

accessory

alt EMOM x3 rounds

1- 15 shrug 315lbs

2- 10 ghd raises @30x1

3- AMRAP seated ring pull-up- 12/ 10/ 8

Sat June 20

am

conditioning, 3 parts on 15min

nonpartitioned Helen- for time

1200m run

63 kbs 1.5pd

36 pull-ups

~8:50

+

Helen- 3rft

400m run

21 kbs 1.5pd

12 pull-ups

~6:51 (4s Helen PR!!!)

+

3 RFT

1000m ski erg

100 du

~17:53

+

100 ghd sit-ups

pm

70min yoga

Sun June 21

conditioning 

1mi sled drag, 45lbs

~17:39

+ (5min rest)

20min AMRAP

5 bn pull-ups

10 pushups

15 wb, 50lbs

400m run

~6 rnds + 10m run

+ (5min rest)

3 RFT

10 pp 155lbs

8 24" box jump overs (no touch)

6 mu

~5:54

+ (5min rest)

1 pc 225lbs q 30s x15min (30 reps)

accessory

A- 50 skull crushers 75lbs

B- 50 scott curl 40lb kb

C- 100 ghd sit-ups 

mobility- 60min yoga

Mon June 22

conditioning

5min AMRAP bbell step ups, 95lbs/ 20"

~72 (36ea side)

strength

A- EMOM x10min- 2 hhpc blocks/ 1 paise fs @24xq/ 2 pp- 185lbs

B- 1 hhps blocks 135lbs q 30s x10

C- 1 fs 245 @24x1 EMOM x8

D- 4 squat 286lbs q 2min x5 sets

accessory

A- 100 ghd sit-ups (50 straight/ 50 twist)

B- 100 ea sl calf raises, 25lbs

C- 100s hang

Tues June 23- rest, OR past 00:00

Wed June 24

am

conditioning

2 rounds on 12min

800m run

15 strict seated MU

800m run

~10:07/ 8:22

3 rounds on 5min

100ub du

10 ub fs

~1:26 (155)/ 1:55 (185)/ 2:24 (205), one trip/restart on du last round

strength

A- pp/ pj/ sj- 155/ 175/ 185/ 205/ 222

B- 1 squat- 222/ 245/ 265/ 295/ 325

C- hhc/ hc/ c-155/ 185/ 205/ 222(f)/ 222

D- 3 x:45 bent leg ring L-sit

mobility- hip/shoulder 20min

pm

conditioning

20 rft

250m ski erg

5 press 135lbs (no rack)

~28:44

mobility- 30min spine/legs

Thurs June 25- rest

Fri June 26

conditioning

20 rft

20 box step ups, 24"

5 cgbp 225lbs

~27:43

20min alt emom

1- 30s AB > 800 W (185 Cals)

2- 30m sled push

strength

A- Clean- 235

B- 2 FS- 1 @24x1/ 1 nl- 235lb x5 emom

C- 1 pp/ 1pj 205lbs emom x5

D- 5 rdl 295lbs, 3 sets 

accessory

A- 50 russian twist ghd sit-ups

B- 50 back ext 40lbs

C- 3 x10 scott curls, 40lb kb ea

Sat June 27

am

kb pentathlon- all with 32kg kb (4pts)

(6min with 5min rest (did it on 10min))

1- clean- 120

2- long cycle press- 60

3- push jerk- 120

4- half snatch- 55

5- push press- 120

~1900 (475 x4, PR, goal of 2000 in reach!!!)

+

tabata hollow body rock

pm

4 RFT

500m row (1:45-1:47)

15 pp 135lbs

~9:25

+

A- 100 25lb plate front raises- 4:45

B- 25 ab roll outs

C- 3x3 kb scott curl, 53lbs ea

Sun June 28

'hour of power'

alt EMOM x60min (12 rounds)

1- AB >1900W afap (8 > 1999)

2- row <1:16/500m afap (3-4 pulls)

3- ski <1:19/500m afap (6-8 pulls)

4- 5 kb swings, 124lbs (american)

5- 40m sprint

Mon June 29

for time / 60min

3 rounds- 500m row/ 10 ps 155lbs

3 rounds- 400m run/ 10 sct 155lbs

3 rounds- 30 Cals ski/ 10 cj 185lbs

3 rounds- 20 Cals AB/ 10 pc 225lbs

~57:37 / 60 ghd su in remaining time

Tues June 30

am

20 RFT

10 AB Cals

10 strict RD

~16:48

pm

A- FS + 1.25FS-155/ 185/ 205/ 235/ 252

B- BS- 3x3- 300lbs

C- pp/ pj/ sj-205(4)/215/ 225/ 235/ 242(f)

D- 50 strict t2b

~gm2

May 2015 WODs

Fri May 1

conditioning

5 rounds AD- 1min on/ 1min off

-did as partner with Gerad, alt

~427 Cals (avg 600s-700s watts), most rounds ~45 Cals

+

10 sets, on 2min

50m shuttle sprint (25m out/back)

5 bbjo 24"

~18-21s ea set

strength

A- chinese snatch pull + hang snatch, 1.1, 12 sets- 135(5)/ 155(2)/ 185/ 210(f x4, close)

B- 2 paused pj, 8 sets - 135(3)/ 155(2)/ 185/ 205/ 225

C- cluster- 135/ 185/ 205/ 225(2)/ 236

accessory/core

A- ng db press- 65lbs x5ea, 3 sets

B- db scott curls- 45lbs x5ea, 3 sets

C- 5 sets alternating

1- 2 lower from inverted on rings

2- 20-30s FLR box, planche lean

mobility- 25min shoulder/spine twist

Sat May 2

The Hoyer- partner:

400m OH plate lunge, partner runs 400

~15:28

+

10min mobility

Sun May 3

A- 800m run/ 21 squat 225lbs/ 800m run/ 15 squat/ 800m run/ 9 squat

~14:40

B- 10 barbell curl 95lbs, 3 sets

C- 50 ghd sit-ups, 25lbs

Mon May 4

conditioning/ power

800m sled drag 135lbs

~12:00 (not a PR, but never stopped moving... ie unbroken)

+

20min alt EMOM

1- 10 russian kb swings, 124lbs

2- 10 slam balls, 30lbs

~hr 170 afterwards

strength

A- 1.25 squat @ 3333x0, 3 reps x5 sets- 135/ 155/ 185/ 205/ 225lbs

B- pc + hc 3s pause 1.1- 155/ 185/ 205/ 225/ 245(f)

C- sumo DL- 295(5)/ 315(5)/ 335(5)/ 405(1)/ 425(1)/ 455(1)

D- 30 1/2 parallette press 3

mobility- 45min front front split work...

Tues May 5

conditioning

5 rnds on 4min

20 Cals AD

20 ub wb 30lbs/ 10ft

20m prowler 370lbs

~1:35-1:55ea, maxed out at 1650 watts

strength

A- heavy back squat triple- 315lbs

B- 3 box squat, 20"- 315/ 365/ 405/ 425

C- bnpj/ ohs, 1.2- 155lbs x4 sets

accessory

A- 30 wall walks- 5:54

B- 50 ghd sit-ups 45lb plate

C- 10 db scott curls 35lbs ea, 3 sets

mobility- 45min middle split work

Wed May 6

strength

1- 12 bn shoulder press 110lbs, 3 sets

2- 20 rep squat- 280lbs (PR!!!)

3- 25 plate pullovers, 25lbs

4- 12 cgbp 185lbs, 3 sets

5- 15 bent over rows, 145lbs, 3 sets

6- 15 rdl 235lbs

7- 15 shrug 325lbs

8- 25 plate pullovers, 25lbs

oly/strength/accy

A- muscle snatch 3x3- 135lbs

B- hpc/ hhpc/ pp 1.1.1- 135/ 155/ 185/ 205/ 216lbs

C- squat (heavy, quick 3)- 325 x3

D- 10 bbell back ext, 75lbs, 3 sets

E- 25 banded ghd sit-ups, 3 sets

Thurs May 7

baby Avery Maxen Martin is born!!!

Fri May 8

rest- all day in hospital

Sat May 9

conditioning

20 RFT

15 AD Cals

10 double kb thruster 53lb kb ea

~36:12

strength/oly

A- chinese sn pull/ pause hang snatch- 1.1 x4 sets- 135lbs

B- cluster x1- 185lbs x4 sets

C- 2 pj 3s pause- 185lbs x4 sets

strength/accessory

A- 3 sets alternating

1- 10 sa ng db press @31x1, 50lbs ea

2- 15 db scott curl, 25lbs ea

B- 3 sets alternating

1- 15 tricep press downs 70lbs

2- 10 bn lat pulldowns 70lbs

C- 50 25lb plate front raises

D- 100 abmat sit-ups

Sun May 10

conditioning

5min 75lb bbell lunge ~82

5min double kb pp 53lbs ea ~82

4min lunge ~64

4min pp ~64

3min lunge ~48

3min pp ~48

2min lunge ~32

2min pp ~32

1min lunge ~18

1min pp ~18

~244 lunges / 244 pp

mobility- 50min front/middle split /shldr

Mon May 11

conditioning

20min bbjo 24" EMOM

min 1-5 - 7 (~20-21s ea)

min 6-15- 8 (~21-24s ea)

min 16-20- 7 (~18-20s ea)

~150 total

+

30 sct 155lbs

~5:40 

(1-10- 2:11/ 11-20- 2:00/ 21-30- 1:29)

strength

A- pc + hc 1.1 x4- 205lbs

B- 20 squat 225lbs- :46

C- sumo DL- 405(5) x3, then singles-455(1)/ 495(1)/ 520lbs(1) PR!!!

accessory

A- 50 banded ghd sit-ups

B- 3 db scott curl 45lbs x3 ea

C- 5 wall trap-3, 3 sets

Tues May 12

conditioning

5 RFT

2 legless rope climbs (lrc), 15'

25m prowler push 270lbs

~6:18

strength

A- chinese snatch pull + hang snatch- 1.1, 9 sets- 135x3/ 155x3/ 185x2/ 210(f)

B- 2 pause pj- 185/ 205/ 215/ 220lbs

C- 3 FS @33x0- 185/ 205/ 210/ 220lbs

D- 3 box squat 20"- 315/ 365/ 400/ 435

E- 50 parallette shoot throughs (10 x5)

Wed May 13

conditioning

15min sled drag 135lbs

~20 laps (~1km)

strength

1- heavy squat- 365(1)/ 385(f)

2- 12 bn press x3- 115lbs

3- 20 back squat- 295lbs (PR!!!)

4- 25 plate pull overs, 25lbs

5- 12 cgbp x3- 205lbs

6- 15 bo bbell row x3- 155lbs

7- 15 rdl- 225lbs

8- 15 shrugs- 365lbs

9- 25 plate pull overs- 25lbs

accessory

3 rounds alternating

1- 15 double kb rdl, 53lbs ea

2- 15 db scott curl, 35lbs ea

3- 25 def pushups, hands on 45lb plates

4- 10 strict toes to rings

Thurs May 14- rest

Fri May 15- rest

Sat May 16- rest

Sun May 17- rest

Mon May 18

conditioning

10 rounds, on 90s

30s ski erg

7 push press 155lbs

~>150m ea, 1700m total w/ r/o

+

5 rounds, 60s rest

60s AMRAP 

13 AB Cals

AMRAP DL 315lbs- 6 reps ea

+

5 wb, 50lbs EMOM x10

strength

A- pc/ hc 1.1 x5- 205(2)/ 225(2)/ 242

B- 5 squat 242lbs @33x0 x3, 90s rest

C- 3 sumo DL 315lbs x3, speed focus

accessory

A- 20 single leg calf raises, 35lbs ea x3

B- 10 kb scott curl, 35lbs ea x3 sets

C- 50 ghd sit-ups

mobility-60min total bdy mob/yoga/gym

Tues May 19- rest

Wed May 20

am

5 rounds

4min AB

1min rest

avg watts / wt (kg) = 392/90 = 4.35

pm

conditioning

10min sled push 360lbs

~7-8 lengths

oly/strength

A- chinese snatch pull/ pause hang snatch 1.1 135lbs x4

B- muscle snatch- 135(3)/ 155(2)/ 175(1)/ 186lbs(1) PR!!!

C- BN PJ/ OHS 1.2- 185lbs x3

D- bnpj- 205/ 225/ 245lbs

E- back squat- 275(4)/ 315(4)/ 345(1)/ 376lbs(1) PR!!!

F- squat 225lbs x20- :35 PR!!!

accessory/ strength

A- ng db bench- 80lbs x15, 3 sets

B- ng db press- 45lbs x12, 3 sets

C- sa db scott curls- 45lbs x5, 3 sets

D- rear felt flys- x20, 3 sets (60/ 75/ 80)

E- bn lat pulldwn x12, 3 sets (80/ 80/ 60)

F- sa tricep pressdwns x12, 3 sets (20lb)

G- 100 sit-ups

mobility- 15min lower body/spine work

Thurs May 21

conditioning 

Nancy- 5 RFT

400m run

15 OHS 95lbs

~10:53

strength

A- 1 sct 185lbs EMOM x5

B- 2 paused pj 205lbs EMOM x5

C- 3 box squat 405lbs EMOM x5 (3)

accessory

A- 3 sets max pull-ups- 11/ 11/ 12

B- 50 ghd sit-ups

C- 50 back extensions

Fri May 22- rest

Sat May 23

conditioning

legless Tommy V

21 thrusters 115

12 lrc 15'

15 thrusters 115

9 lrc 15'

9 thrusters 115

6 lrc 15'

~15:50

+

10 min sled drag 180lbs

~10 laps (500m)

strength

A- 5 x5 cgbp 245lbs

B- 20 x4 db scott curl/hammer 25lbs ea

C- 10 x5 arnold press 35lbs ea

D- max x3 ring dips, 60s- 21/ 18/ 15

E- 100 abmat sit-ups 

mobility- 45min front split work

Sun May 24

conditioning

5 RFT

800m run

10 cj 185lbs

~27:40

+

10min ski erg ~2355m

mobility- 45min middle split/shoulder

Mon May 25

conditioning

Murph (no vest- test elbow on pull-ups)

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

~27:14 (PR)

strength

A- hault snatch- 155 x1 x5/ 175 x1 x3/ 186 x1 x2 (3s pause at knee)

B- 2 fs / 1 thruster- 155/ 186(3)/ 206

C- EROM sgdl- 315lbs 3x3

accessory

A- hamstring curls 4 x8-125/ 135x2/ 145

B- leg abduction 3 x30- 60/ 70/ 80

C- sl calf raises 100ea - 17lbs (3x30+10)

D- tabata sit-ups- 105 (13)

Tues May 26

conditioning

15min AMRAP @205lbs

1 deadlift

1 clean

1 thruster

1 push press

~19 reps (20 @ 15:50)

strength/accy

A- db hex press- 55lbs x8, 3 sets

B- db scott curl- 40lbs x5, 3 sets

C- cgibp- 5x5- 135/ 155/ 175/ 185/ 185

D- 5 rounds alternating

1- 10 parallette shoot throughs

2- 20-30s FLR planche leans

mobility- 15min various

Wed May 27

conditioning

20min alt EMOM

1- 10 lateral bob

2- 3 clean 185lbs

strength

A- clean- 225/ 245/ 265/ 285(f x2)

B- superset, 2min rest, 5 sets

1- 5 squat- 275(2)/ 295(2)/ 315(1, f)

2- 5 seated bj- 33" x4/ 36" x1

C- 10 oh walking lunge x4- 95(2)/ 115(2)

accessory 

A- 20 sa lateral band raises x3 ea

B- 20 sa front band raises x3 ea

C- 30 strict toes to rings (t2r)- unbroken!

Thurs May 28

conditioning

10min prowler push, 135lbs

~12 x25m (6 high, 6 low push)

+

10min triple under practice

~50

+

7 kb swings 150lbs EMOM x7 (+1 = 50)

strength

A- high hang muscle snatch off blocks- 135(3)/ 155(3)/ 165/ 165/ 175lbs

B- starr shrugs x15, 3sets-225/245/255

C- FS 225lbs x2 EMOM x10

D- bent over row x8, 4 sets, 185lbs

E- 5 x15s stadler press prog ring hold

Fri May 29

conditioning

for time- regionals 15.3

1mi run

50 OHS 135lbs

100 ghd sit-ups

150 DU

50 sdlhp 135lbs

100 box jump overs 24"

~29:52

(holy crap do I feel out of shape)

+

5 RFT

5 ub cgbp 205

10 ub ring dips 

~4:56

strength

A- 1 hhps blck EMOM x10-155(5)/165(5)

B- FS x2, 3 sets- 265lbs

C- rdl x5, 3 sets- 295lbs

accessory

alt for 3 rounds

1- 12 kb arnold press 40lbs ea

2- 15 reverse curl 45lbs

3- 10 ghd raises

Sat May 30

31 heroes WOD

~6 + 13

+

50 weighted ghd sit-ups

+

60min stretch- hamstring and spine

Sun May 31

4mi run- 30:40

~feel so heavy and slow... 7:40mi is weak... hr 176 after!!!

lots of work to do...

~gm2