10!
Air squats
Burpees

4:42. Ouch


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run 300m
20 HSPU
20 pull ups
20yd Hs walk
Run 300m
20 HSPU
20 pull ups
20yd hs wall
Run 300m
20 HSPU
20 pull ups

24:35

Hs walk was difficult


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50-40-30-20-10

Rkbs 53lb
Goblet squats 53lb

11:36


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brute this morning

Death by burpee at lunch

15 rds.


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Cindy with a 20lb weight vest

16 rounds in 20 min

Powered thru 20 rds for 24:59.

Pretty much no breaks.


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Brute this a.m.

Lunch
5x:
Run 400m at 1:40 pace/ 100 slowly

3x3 PS
6x3 Zercher Squat

225 on ZS for a final.

Interesting squat. I may like being introduced to it.


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5 RFT

560m run
50 Push-ups

27:08

Away from home WOD.


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Focus should  be on squeezing the back side and keeping the hands narrow in the HS walk.

10 RFT
15 cal row
10 rkbs
10 goblet squats
10 burpees

53lb kb

29:52


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10 rounds
200m run
10 HSPU
10 TTB
10 box jumps with step down 20”

32:03

That was an ass kicker


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Bro session

Incline bench 4x3. New 3 rm of 205
Ext rotators 30lb 4 x 5

Neutral grip SA DB Bench 3x12
DB Row 3x12 75lb db

50lb Db Push press 2xamap
2xamap butterfly pull ups


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A.M.

4x800m run
Rest
4x200m run

P.M.

Bro session


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Bro work

Then:

21-15-9
S2O 135
Barfacing burpees

9:24


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400m run

1:16 P.R.

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10 rounds run 300m fast run 200m slower.
No rests

29:57

O-lift evening


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15-1
Barbell hip ups at 155
1-15
Strict TTB

I had to break this up so finished this evening.


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O lift

Smell the barbell when snatching and a pause in the bottom.

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10!
75 lb DB shrugs
50 lb Hammer curls

Max 3 way raise
Max DB Pull-overs

8-12 reps
1 1/4 DB curls
Skull Crushers

Rehab/accessory work. My neck is jacked.

Press 6x3 165
Bent over row 6x3 205

Incline bench 135-145-155
Strict pull ups 10-8-8

AMRAP 12”

7 HSPU
7 CTB
7 box jump overs 20”
7 TTB

5 rds plus 7 HSPU

Loosening grip on the pull up bar at the top really helped string together CTB


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50-40-30-20-10

Cal row
Push ups

16:24


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Annie

9:09

Double unders were real struggle at first but I’m happy with my overall performance since I haven’t done as many wods lately. Core is definitely stronger


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10x3

Press 170
Bent over row 205




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800m run

3:08

20 Rep Back Squat completed at 275


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1-15 TTB
15-1 barbell hip ups 135lb

All TTB were unbroken so now I’ll up the weight to 155


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20 rep back squat at 265

Broken but I’m still working it

5 rds
30 DUs plus one rd unbroken DT at 120

Untimed technique work


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1 to 15

Slant board squats

Strict TTB

UB until I hit the last 15 TTB then I fell apart.

Behind-the-Neck Press 3x12 115
Squat                1x20 250  

Pull-Overs              1x20 75
1.Bench Press                3x12 195

1.Bent-over Rows           3x15 145

Missed the DL today.

Run max meters in 3” rest 45s x 6 RDS

Barski Snatch increasing weight by 5 lbs.

My legs are done


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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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