6/29

Warm UP
Run 400 80%
Run 400 90%
Run 400 100%

I think I did it backwards

Push Jerk
3x 135
3x 165
3x 185
3x 185

WOD
5 Rounds
135lb push jerk 15 reps
24" Box Jumps 20 reps

17:25

This crushed me..

Sunday for CARA WOD

Warm Up
Run 650 and Stretch

WOD
3 rounds of
34 KB swings
34 Push ups
34 45lb overhead lunges
run 650

34:15

Really did not know Cara that well but from what I heard I was happy to do this in her honor.. Its pretty hard to complain about anything when you here what she went through.. I expected a much larger turn out but for those who came kudos to you.. No excuses.

Warm Up

Run 650

3 rounds
30 seconds squats
30 sit ups
30 pull ups

WOD
5 Rounds
21 reps Bench 135lb
Run 400

This is my favorite WOD and I usually do it around 20 minutes.. Today sucked was around 30 min

Warm Up
650m Run
1000m Row

10x GHD
10x Hollow Rocks
10x K2E

Strength: Hang Power Clean
5x135
4x135
3x145
2x145
1x145
Form is horrible with these need to sit at 95lb and get it down before I reverse curl myself to death.

20min AMRAP (95lb) -
5 Thrusters/7 HPCs/10 SDHPs
6 Rounds plus 5 thrusters and 7 HPC

20 Rep Back Squat Program:
165lb its a bit embarrassing


Strict Press:
3x 135
3x 135
3x 135
3x 135

Dirty Dozen
12x Strict Press: 95lbs
12x Situp - (Replaced with GHD Situp)
12x Box Jump: 24"
12x Double Under
12x Ring Dip
12x KB Swing: 2 Pood
12x HSPU - (Replaced with 24x pushup)
12x Wallball: 20lbs
12x Burpee
12x K2E
12x C2B Pullup
1200m Run

forgot time I assure you it wasnt very good grateful Hell week is coming up to get my ass back in shape

Run 650
Double Tab

HPC
3x 135
3x 155
3x 155
3x 165

WOD
10,9,8,7 etc..
135lb HPC
box jumps

7:56

Great WOD

650m jog
20x OHS w/pvc
20x dislocates
20x walking lunges



20 Rep Front Squat Day #8
165lb I suck



Finisher
800m run
20x HPS 95#
20x burpees
400m run
15x HPS
15x burpees
200m run
10x HPS
10x burpees

15:56

so hard

100 DU 2 something
tabatta hollow rocks

Push Jerk
5x 135
4x 165
3x 185
2x 205 failed
1x 205

3x
15 DB Push press
15 Pull ups
400 Run

Warm Up
2x Crack Alley
3 rounds Cindy
Tabata Sit ups with PVC

Hang Power Clean Ladder
Made it to round 6 at 135lb

WOD
10x 40lb thrusters
10x K2E

4 rounds

650 Run
100 Hollow rocks

100 Double Unders
Dislocates
Ring Dips

OHS
5x 135
5x 135
3x 145
1x 145
155 Fail

WOD
50 Wall Balls
40 KB 1.5
30 OHS 95lb
20 Pull Ups
10 HSPU

12:33

Warm Up
Stretching
Static Holds
30 Seconds each 3 rounds
Handstand, Plank, Rings

Deadlifts
5x 225
5x 255
3x 285
3x 285

WOD
15x 225
6 Pistols
400M run

10:54

500m Row
400m Run

Push-Up Ladder
8th Round

Dumbbell Walking Lunges
10x Steps + 5 Burpees every 2min for 20min: 40lbs

For Time:
400m Run
50x KB Swing: 1.5
30x K2E
50x KB Swing: 1.5
500M Row

Time: 15:00

Warm Up
500 Row
400 Run

hang cleans with Med ball

3x 135
3x 135
3x 135
3x 155
3x 155

WOD
AMRAP 12 minutes
10 hang squat cleans
10 wall ball-burpee

4 rounds plus 10 cleans

Warmup: 650m run
50 overhead walking lunges ( #45)

(Used #35)

Skill: Handstands

Bench Press 5,5,5,5,5

5x 165
5x 165
3x 185
5x 165
5x 165

WOD: 7 rounds for time of
200m run
7 Bench Press 135lb
7 Knees to elbows
7 Wall Balls 20 oz

17:05

Bench should have been quicker

Warm Up
Double Under work
Dislocates
Muscle up Work

Fronts squats
5x 135
4x 155
3x 175
2x 195
1x 235 failed.. This was my old PR not happy about this

WOD
AMRAP 12:00
10x 135lb squats
10x Burpees

5 rounds plus 10 squats