Complete 100 burpee box jumps for time. (W:20"/M:24")

14:21

Very good method at conditioning box jumps. I'll need to remember this.


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Complete the following for time:

5 squat cleans/1 rope climb/200m run
4 squat cleans/1 rope climb/200m run
3 squat cleans/1 rope climb/200m run
2 squat cleans/1 rope climb/200m run
1 squat clean/1 rope climb/200m run

Weight is 155# for men and 105# for women.

I subbed G2O cause Jared can't do squats now. He still beat me and I'm coughing up my lungs.

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Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

Back squat 135#/95#
Burpees
Abmat sit-ups

13:02. My sciatica came to visit with this one but I'm fighting thru it.


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Find a 3 rep max overhead squat
Subtract 10% from 3RM and do max reps
Subtract 20% from 3RM and do max reps

135 max then 30 broken reps of 95 for rehab

Gymnastic work. Good day. Slight cough but I'm happy with the work.


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50 American kettlebell swings (M:53#/W:35#)
10 double unders
40 kettlebell swings
20 double unders
30 kettlebell swings
30 double unders
20 kettlebell swings
40 double unders
10 kettlebell swings
50 double unders

12:28. I broke it up in sets of 15 and 10 for kbs which seemed to help. Back doesn't feel too bad considering. Rxd.


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50 du
10 MU attempts
40 du
8 MU
30 du
6 MU
20 du
4 MU
10 du
2 MU

Workout Of the Day: "Ike"
26min AMRAP
9 - Hang Squat Cleans (95#)
9 - Shoulder to OverHead (95#)
11 - Box Jumps (30")

10:45 warm up

6 rds plus 3 HSC


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Complete four rounds for time of:
20 over the bar medball throws
20 GHD sit-ups or variant
400m row
The over the bar medball throw is simple. Pick a weight on the medball. Pick a height on the bar.Throw the ball over the bar and catch it on the other side. Repeat for 20 reps.

Wall balls in lieu of over-the-bar and abmat su's.

13:57

I had to shit so bad afterward I'll blame Jared and the turtle pie he tricked me into eating cause he ate a cinnamon wheel.


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Complete as many rounds as possible in 12 minutes of:
•5 deadlifts (W:185#/M:275#)
•10 burpees with a lateral jump
•20 double unders
A burpee with a lateral jump is simply jumping over the deadlift barbell after each burpee.


Scaled wt to 135lbs

6 rds plus 1 burpee


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3 RFT

5 strict bar MU
20 pistols

12:51 and I'm so stiff that my pistols were pathetic. Granted I did a mean wod yesterday but it seems my right leg and my left leg is weaker. Poss due to bein off for a week. Well I said I'd program another month of gym WODS for rehab...

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100 sit-ups as fast as possible. Max unbroken sit ups should be recorded
Rest 1 min
100 air squats as fast as possible. Max unbroken air squats should be recorded
Rest 1 min
100 DU as fast as possible. Max unbroken DU should be recorded
Rest 1 min
100 back ext as fast as possible. Max unbroken back ext should be recorded
Rest 1 min
100 box jumps as fast as possible. Max unbroken box jumps should be recorded 24"/20"

Sit ups: 100
Back ext: 33
DU: 41
Box jumps: 11
Air squats: 43

26 minutes. I'm weak on box jumps and back extensions.

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AMRAP 20 min

2 No thank you's
4 HSPU
8 ring dips

9 rds plus 1 nty

Close to my previous. Sick all wkend

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Complete 3/6/9/12/15 reps for time of:
• Box jumps (M:24"/W:20")
• Handstand push-ups
• Power clean (M:135#/W:95#)

12:22


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5 RFT

20 lunges
30 AS
40 DU

13:25

I couldn't get my du's down. Fml and this fuckin back injury.


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"Barbara" -strict pull ups

37:16

PR but my last one included BSU and I did reg sit ups this time. I almost feel like I'm regressing cause I wanted to weight train so bad and went too fast getting back into it.


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Complete the following for time:
• 1000m row
• 21/15/9 reps of pull-ups/burpees
• 1000m row

17:38 strict pull ups. My nerve is shooting down my leg so I'm glad I did strict.


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Complete 4 rounds for time of:

Run 400m
50 paralette jumps
A paralette jump is simply jumping over a paralette bar.

13:54. I'm pretty let down on this one. I'm a slow runner anymore but it may be time for some lifestyle changes too.

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Strict "Cindy"

15 rds + 5 push ups. I need to research how many I've done with Kip's vs. no kips. My sciatica returned briefly last night. Maybe it was the positioning? I'm not sure on this.

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Tuesday:

Complete five rounds of:

One minute max power cleans (135/95)
One minute max reps bench press (65% of 1 rep max)
One minute max reps wall balls (M:20#/W:14#)
Rest one minute

Total score 164 bench was 185lbs


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