10 RFT
30 DUs
10’ hs walk

9:44

Two walks were UB


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30 PS at 100

1:42

E2MOM 20 cal row. Increase by 2 each RD.

32 cal. Very hot outside.


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Run 600 Meter for 00:03:02

Rest for 00:01:30

Run 600 Meter for 00:02:48

Rest for 00:01:30

Run 600 Meter for 00:02:55

1

Rest for 00:04:00

Run 200 Meter for 00:00:52

Rest for 00:01:30

Run 200 Meter for 00:00:49

Rest for 00:01:30

Run 200 Meter for 00:00:50

2

Rest for 00:03:00

Run 500 Meter for 00:02:17

Rest for 00:01:30

Run 500 Meter for 00:02:20

Rest for 00:01:30

Run 500 Meter for 00:02:20

3

Rest for 00:03:00

Run 200 Meter for 00:00:48

Rest for 00:01:30

Run 200 Meter for 00:00:49

Rest for 00:01:30

Run 200 Meter for 00:00:47

10 min AMRAP shoulder taps

112


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10 RFT
30 DUs
10 foot HS walk

11:35

Getting better. Still needs work


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1-13

Strict Pull-ups
Strict Ring Dips

21:58


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AMRAP 10

Max shoulder taps

91 P.R.


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Behind-the-Neck Press 3x12 115
Squat 1x20 225
Pull-Overs 1x20 75
1.Bench Press 3x12 190
1.Bent-over Rows 3x15 140

I had to break up the back squat this morning after 16.


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4 RFT
Run 700m rest 1:15
Run 300m rest 3:00


“Napalm”
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

23:04. Subbed slant board squats for WB. Rehab the knee.

92 degrees outside. Very hot


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10 RFT
30 DUs
9 foot HS walk

16:04 tough on the hands


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10 min AMRAP shoulder taps

72


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AMRAP 10
Shoulder taps

66


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30 PS at 95lb

2:12


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5 RFT
15 cal row
10 burpees

7:31. Burpees were high jumps. I haven’t done burpees in what feels like a year.


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25 min jog

7 min of 7sec sprints

3 RFT
30 Cal row
15 TTB
10 DB C&J 50lb

15:54 wow it’s hot out this early


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Behind-the-Neck Press 3x12 115
Squat 1x20 215
Pull-Overs 1x20 75
1.Bench Press 3x12 190
1.Bent-over Rows 3x15 140
Stiff-legged Deadlift 1x15 230

5! Power Snatch


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“DANIEL"
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

21:28 Rxd my P.R. is in September and it’s hot out there right now!



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Behind-the-Neck Press 3x12 115
Squat 1x20 210
Pull-Overs 1x20 75
1.Bench Press 3x12 185
1.Bent-over Rows 3x15 140
Stiff-legged Deadlift 1x15 225

3x (500m, 400m, 300m w/ 75sec rest b/t reps and 4min rest b/t sets.

500 2:08, 2:22, 2:37
400 1:36, 1:50, 1:49
300 1:20, 1:26, 1:24


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20” AMRAP
1 sit up
1 TTB
1 push up

Increase by one after each set of the 3 movements

15 plus 5 sit ups


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A.M.

Run 1000m
Run 400m
Run 700m
Run 300m
Run 600m
Run 200m

Rest 3” between runs

P.M.

Death by KB

53lb

Starting at 2 EMOM increase by 2 each minute

20 reps completed.

Mobility.


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1-15
Slant board squats
Strict TTB
HS walk attempt

Went unbroken on TTB. Getting better at HS walks


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3 RFT
Run 400m
Row 500m

12:28


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30 snatch high pulls + power snatch
1 HS walk or HS hold after each cycle

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Mobility at this age appears to be more important than work.



6 plus 1 HSPU


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OLY/WOD
1. HS Work
2. OHS 1 RM 225
3. 5! PS failed on 195. Need practice



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1. Clean and Jerk Complex
On the 2:00 x 6 Sets:
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

2. Conditioning
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

15-5-29 cal

Easing back into it with my bad knee


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20 Rep Squat

Workout #1
Behind-the-Neck Press 3x12 115
Squat 1x20 185
Pull-Overs 1x20 75
Bench Press 3x12 160
Bent-over Rows 3x15 135
Stiff-legged Deadlift 1x15 240



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1. Bench Press @ 70,75,80,85% for max reps
1. Upright BarBell Row 6-6-6-6 reps -increasing weight

2. Incline Bench 4 count lower 6-6-6-6 @ 120-130-135-140
2. Incline rear delt raise 10-10-10-10
-increasing weight for both if too easy

3. Single arm barbell Row 3x8
3. Weighted ring dips 3x10
3. Single arm ring row 3x8

WOD:

5 rds
Legless Row 150m
7 CTB pull ups
7 Strict HSPU
7 Pull ups
7 kipping HSPU

20:55 torn hand and hot outside. Good skill work

Skill work: HS work and mobility.


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1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
Slant board squats
Toes to bar

19:27


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Set #1 – 3 Reps @ 108#
Set #2 – 3 Reps @ 129#
Set #3 – 3 Reps @ 140#
Set #4 – 2 Reps @ 151#
Set #5 – 2 Reps @ 161#
Set #6 – 2 Reps @ 172#
Sets #7 and Beyond – 1 Repetition

Failed on 205

3x5 DL

Set #1 – 312#
Set #2 – 334#
Set #3 – 356#

4 rds 4 min each

25 slant box squats
15 DL at 185lb
12 Cal legless Row

Last one took 3:31




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Morning
4x20
-Speed Bench
3x15
-DB Bench
-Bent Over Row
3x15
-Pull ups
-Ring Push-ups
-3x10
—3 way raise

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50% week on back squats so I cut these in half

8-6-4 70-75-80%
8-6-4 73-78-83%

Superset:
10 DL 185-205-225
10 slant board squats

Max strict HSPU
21. Less than I thought but I’ve got golfers elbow
Max strict pull ups
14.

AMRAP 18:

12 Calorie Row
12 CTB Pull-Ups
8 Alternating Dumbbell G2O 50lb

4 plus 12 Cal





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Flight simulator 12” time cap

35 failed on 40 going up


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DT

Rxd 17:00 even. New barbell. I should have worn gloves.


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Southern Belle Karen at 110 reps

Changed it up and did 10 thrusters then 10 rkbs

4:32


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“Rita”

100 Butterfly Sit-ups
100 Glute Bridges
100 Leg Lifts
100 Mountain-Climbers


Butterfly Sit-ups are un-anchored.
Glute Bridges should be off a standard bench.
Leg lifts include lifting the hip (think pointing feet straight up).
MC should touch elbows every time.

16:28 this time


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On the Minute x 10
2 Box Squats @ 207#
Set box height (or stacked plate height) to parallel.

FS

4 Sets of 7
Enter estimated/current 1RM Front Squat
Submit
Set #1 – 7 Reps @ 195#
Set #1 – 7 Reps @ 205#
Set #1 – 7 Reps @ 215#
Set #1 – 7 Reps @ 221#


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110 rep 30lb DB Karen

7:03.


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Not for Time:
10-9-8-7-6-5-4-3-2-1:
Barbell Bent Over Rows (Video)
Dumbbell Bench Press
*10 AbMat Sit-Ups after each round

135 B.B.
75 DBS


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3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

17:28

I haven’t been rowing much so this was kind of awful


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Heavier Southern Belle Karen

105 reps

30lb DB thrusters each arm
RKBS 72lb

There is no set method to perform this WOD. The kicker is there is no rest. Once you set the DBs down, move immediately to the KB. Once the KB is set down, move immediately to the DBs. Repeat until reps are completed.

3:10


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Heavier Southern Belle Karen

105 reps

30lb DB thrusters each arm
RKBS 72lb

There is no set method to perform this WOD. The kicker is there is no rest. Once you set the DBs down, move immediately to the KB. Once the KB is set down, move immediately to the DBs. Repeat until reps are completed.


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21 – 15 – 9
Squat Snatches (95/65)
Strict Chest to Bar Pull-Ups

16:19. Woman’s bar


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100 Butterfly Sit-ups
100 Glute Bridges
100 Leg Lifts
100 Mountain-Climbers

15:54

Butterfly Sit-ups are un-anchored.
Glute Bridges should be off a standard bench.
Leg lifts include lifting the hip (think pointing feet straight up).
MC should touch elbows every time.


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13” AMRAP

32 kB swings 72lb
40 burpees
30 leg/hip raises
20 HSPU

1 plus 21 kbs.

Lunch WOD. Wow


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DL 8-6-4 @70,75,80 then 8-6-4 @ 73, 78, 83

For time

21-15-9

DL 275
Box jumps 27”

8:50

Took my time due to risk of hurting my back


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60 minute AMRAP

8 weighted sit-ups with two 50lb DB
20 DUs
8 strict TTB
200m Run

15 plus 8 sit-ups


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Jerry

28:59

Subbed 300dus for the row.


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30lb Dumbbell Karen 100 reps

7:04.


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“Southern Belle Karen”

150 reps

DB thrusters each arm 20/15
RKBS 53/35

There is no set method to perform this WOD. The kicker is there is no rest. Once you set the DBs down, move immediately to the KB. Once the KB is set down, move immediately to the DBs. Repeat until 150 reps are completed. 

4:33

20 min AMRAP

10 burpees for a Max height jump
10 rkbs 70lb
20 DUs

10 rds plus 1 burpee

Burpees went for max height every time. No 1 inch jumps


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Karen with dumbbells 20 lb each

8:42 P.R


I did 10 then rested 10 seconds until I fell apart then just ground through it for the last 50ish reps. 

Front Squat 5! Failed on 325. Probably due to this mornings WOD

Power Clean 5! P.R. at 265

50/25 40/20 30/15 20/10 10/5

RKBS/TTB

11:10


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20 RFT of strict Cindy

Forgot the time. Over 20”


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Set #1 – 1 Rep @ 205#
Set #2 – 1 Rep @ 205#
Set #3 – 1 Rep @ 205#
Set #4 – 1 Rep @ 218#
Set #5 – 1 Rep @ 218#
Set #6 – 1 Rep @ 218#
Set #7 – 1 Rep @ 231#
Set #8 – 1 Rep @ 231#
Set #9 – 1 Rep @ 231#

3 Giant Sets:
14 Barbell Front Rack Box Step-Ups (20″) (Video)
Max Strict Pull-Ups
Max Dumbbell Pushups (Video)
Rest 2:00-3:00 between sets.

More to come..


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“Southern Belle Karen”

150 reps

DB thrusters each arm 20/15
RKBS 53/35

There is no set method to perform this WOD. The kicker is there is no rest. Once you set the DBs down, move immediately to the KB. Once the KB is set down, move immediately to the DBs. Repeat until 150 reps are completed.

4:32 this time.


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20lb DB Karen

10:18. Slower than before but I’m messed up after this weekend.


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20” AMRAP

8 of:
Floor press 30lb DBs
Weighted sit up 30lb DBs
Seated press 30lb DBs

And

Max distance HS walk (3 attempts)

6 rds plus 8 FP/WS/SP


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“Southern Belle Karen”

150 reps

DB thrusters each arm 20/15
RKBS 53/35

There is no set method to perform this WOD. The kicker is there is no rest. Once you set the DBs down, move immediately to the KB. Once the KB is set down, move immediately to the DBs. Repeat until 150 reps are completed

5:18


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Heavy 5 rep DL

295

12” AMRAP
6 strict HSPU
9 DL 225
30 DUs

6 plus 6 HSPU

800m run
4:06
400m run
1:36
200m run
:43

Rest same amount of time. Not bad for a geezer. Neck is still tweaked.


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Push Press 5! P.R. 255

3x8 superset
50lb Db press
Chin ups


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Warm-up:
5 Squat Cleans w/bar
15 Shoulder taps
10 Power Cleans
15 Shoulder taps
5 Squat Cleans
15 Shoulder taps

Skill/Strength:
EMOM 10

Odd: 8 Strict TTB
Even: Max distance HS Walk (make 3 attempts)

WOD:

Power clean 10-5-3-1-1-1-3-5-10 reps*
*Use varying loads to go unbroken in each set.

Front Squat 10-5-3-1-1-1-3-5-10 reps*
*Use varying loads to go unbroken in each set.

SET UP 2 bars and superset these together.



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Karen with dumbells 20lb each. *kicker is try to go unbroken in this rep scheme:

10-20-30-40-50

I got through 30 unbroken

9:22 P.R.


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“Flight Simulator”
Start at 5 DU’s. Increase by 5 after successful unbroken completion.

Make 3 attempts then make 3 attempts at an 8 foot HS walk.

20” time cap

I got thru 40 DU’s and HS walk was very successful.

WOD:
5 Rounds for Time
3 Hang Squat Cleans (155/105)
2 Hang Power Cleans (155/105)
2 Front Squat (155/105)
2 Power Cleans (155/105)
100m Run

8:26 Rxd. Not bad for an old man.


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Karen with dumbells 20lb each. *kicker is try to go unbroken in this rep scheme:

10-20-30-40-50

10:22

I broke up reps after 24 of 30. Awful.


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20 minute EMOM

Even: 3 PC at 185
Odd: 15 TTB

Failed somewhere on TTB and finished with 10 at the end.


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3 RFT

Run 400m
30 Double DB DL 80lbs

13:46


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300lb P.R. on bench press for a 1 RM. I know it’s not everything but I’m happy to finally hit it after all these years of setting the bar on my chest.


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5 RFT

5 pull ups
10 TTB
15 burpees

12:26

Good WOD to repeat. Cramped up my back a little bad but still finished. Looks easier on paper.


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3 rds

10 Double 80lb DB FS
1 min Max dus
1 min rest

Followed immediately by

3 rds
15 akbs 72lb
1 min Max dus
1 min rest

Lowest dus : 8

Definitely feeling the prednisone on that one





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Complete as many rounds as possible in 12 minutes of:
1 Squat Snatch (155/105)
3 Clean and Jerks (155/105)
30 Double-Unders

5 plus 1 snatch. Had to go to PS. Wow. This brute strength stuff has built muscle but killed my cardio. That and I tweaked my neck last week. Repeat on this one.


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“Seven Deadly Sins”

10 Chest to Bar Pull-Ups
20 Toes to Bar
30 Deadlifts (185/123)
100 Double-Unders
30 Box Jumps (24”/20”)
20 Burpees
10 Power Cleans (185/123)

12:22 Rxd

It may look like I’m doing nothing this last month but I’m doing a program for muscle gain.


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“Dash”
6 Rounds for Time:
100m Run
7 Power Cleans (135/95)
14 Box Jumps (24”/20”)
11 Burpees

18:49 Rxd

This one was misleading


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“JT”
Complete 21-15-9 reps for time of:
Handstand Push-Ups
Ring Dips
Push-Ups

14:57. Not a P.R.


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9-6-3
Squat Snatch (105/63)
Burpee Box Jump (30/24)

Rest 3 Min

Repeat

15 Minute Time Cap

13:09

I should’ve strung together all the squat snatches but drop the bar every rep at the beginningWhich slowed my work out down dramatically


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15 minute Amrap

back squat 185
Toes to bar strict

1!

I got up to 10 but I’m not sure when the clock stopped


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For max pull-ups

4 Rounds
Row 500m
Run 400m
Max Pull-ups

18-20-13-9 1/9/18

First 500m was 1:38


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DB Lynne
5 rds for Max reps

75lb db bench press
Pull ups

100 reps 1/2/18



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300 DU’s

At the start of the clock and beginning of every minute:

2 MU

8:48


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On a 15-minute clock, for Max Reps each round:

From 0:00-3:00, run 400 Meters then do Pull-Ups.

Rest 1 minute.

From 4:00-7:00, run 400 Meters then do Clean and Jerks (155/103).

Rest 1 minute.

From 8:00-11:00, run 400 Meters then do Pull-Ups.

Rest 1 minute.

From 12:00-15:00, run 400 Meters then do Clean and Jerks (155/103).

32/8/21/7


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1-2-3-4-5-6-7-8-9-10-11-12-...15

C2B pull ups
Ring dips

20 minute time cap

Got 11 plus 10 C2B


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“Bell Grace”

30 Double Dumbbell/Kettlebell Clean and Jerks (65/45 for Dumbbells 53/35 for Kettlebells)

2:49 with KBs

7:42 with the DBs.


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10 Minute AMRAP:
3 Burpee 
3 RKBS
6 Burpee 
6 RKBS
9 Burpee 
9 RKBS
Etc.

21 plus two RKBS

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

43:57 Rxd.


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WOD:
Seven 2-Minute Rounds of:

Calorie Row (20/15)
Jerk for Max Reps (135/95)

There is no rest between rounds.
Record total number of jerks. (Not to include the coach.)

57. I kept losing count that was a pretty brutal workout


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Ohs 5!

Every minute on the minute for 10 minutes 10 ring dips
Rest three minutes
Every minute on the minute for ten minutes five chest to bar pull-ups

80 ring dips with a kip
50 chest to bar pull-ups


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For time:

400-meter run

100-meter farmers carry (70/53) dumbbells or kettlebells

800-meter run

100-meter farmers carry dumbbells or kettlebells

400-meter run

9:43

15!

TTB
50lb db press

25:10


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Gymnastics Marathon

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

Ring Dip

Pull-up

Toes to bar

*complete each movement’s prescribed number of reps before moving onto the next movement or set.

41:39 Made it through 15. I’m sure it would have taken more than an hour to get through all 20.

For Max Meters

On the minute for 6 minutes
Row 40 seconds
Rest 20 seconds

-Rest 1 minute-

On the minute for 4 minutes
Row 40 seconds
Rest 20 seconds

-Rest 1 minute-

On the minute for 2 minutes
Row 40 seconds
Rest 20 seconds

2531 repeat this one


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Three Rounds for Time
30 Double-unders
15 Double Kettlebell Thrusters (53/35)
10 Toes to Bar
Cashout: 50 Burpees

7:55

13:26 including Burpees. Awful


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Week 3 Takano challenge done

32 TTB
32 db bench press 50lb
24 TTB
24 db bench
16 TTB
16 db bench
8 TTB
8 db bench

15:03

WVC


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15!

Db bench at 1/6th 1 rm bench
TTB

23:39 globo


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3 RFT

50 DUs
400m Run
500m Row

16:50. Run was slightly short 400 but very close


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15" AMRAP

12' handstand walk
15 squats

10 plus a walk

11!

DB bench press
TTB

16:22 but there was a lot of distance between the BP and TTB rig.


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4 Rounds for Time of:
25 Hang Power Cleans (95/65)
500m Row
75 Double-unders

22:49 

Very slow on the du's this morning. 

Strength: Clean and Jerk 5-3-2-2-1-1-1-1 for a 1RM

Wod:
For Time:
50 Calorie Row
50 Toes-to-Bar
50 Calorie Row

9:43 Rxd


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WVC

8 Rounds for Time
35 Double-unders
1 minute rest between rounds

12:10

For time:

21 Turkish Get-Ups, Right Arm

50 Kettlebell Swings

21 Overhead Squats, Left Arm

50 Kettlebell Swings

21 Overhead Squats, Right Arm

50 Kettlebell Swings

21 Turkish Get-Ups, Left Arm

With a single Kettlebell (35/24)

24:34 Rxd 11/2/17

RFT
20/15 Calorie Row
15 Med ball Squat Cleans (20 lb/14 lb)
15 Handstand Push-ups

26:16

WVC


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WOD:
Bergeron Beep Test* - 3 rounds
Row for 35 Calories
Bergeron Beep Test* - 3 rounds
Row for 35 Calories
Bergeron Beep Test* - 3 rounds

*Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Subbed two 35lb KBs in globogym. Scared the Zumba class by crashing down at the end

19:34


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