Friday, February 17, 2017

Strength:
Deadlift: 3@70%, 3@80%, 3+@90% (Last set is a for max reps).

WOD:
Complete as many rounds as possible in 20 minutes of:
200m Run
1 Rope Climb
15 Burpees
1 Rope Climb
40 Sit-ups

I tweaked my back so I didn't do the deadlifts. Four rounds on the WOD RX


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Tuesday, February 14, 2017


21-15-9
Overhead Squat 135/95
Box Jump Over 24/20
Kettlebell Swing 1.5/1

11:10 Rxd

Not as good as I could have done


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Monday, February 13, 2017


"Filthy Fifty"
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunge Steps
50 Knees To Elbows
50 Push Press (45/35)
50 Back Extensions (Sub Good Mornings (45/35) or Supermans)
50 Wall Ball Shots (20/14)
50 Burpees
50 Double-Unders

24:08 P.R. Rxd.


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Friday, February 10, 2017

Strength:
2 Power Cleans + 1 Squat Clean (heavy for the day)

WOD:
4 Rounds
7 Handstand Push-ups
14 Box Jumps (30/24)
21 Air Squats
28 Sit-ups
400m Run

20:17 Rxd


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Wednesday, February 08, 2017

30 muscle ups

No false grip

7:33


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Friday, February 03, 2017

Strength:
Deadlift: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
10-9-8-7-6-5-4-3-2-1
Ground-to-Overhead (135/95)
1-2-3-4-5-6-7-8-9-10 Burpee Over Bar

Used two 53lb KBs instead and regular burpees. Goal was to be consistent at burpees.

18:33

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Wednesday, February 01, 2017

"Karen"

150 WB shots

8:21 Rxd. P.R.


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