30 second intervals:
Death by:
TTB with a 20lb weight vest
Rest 1 minute
Death by:
TTB with ankle weights
Rest 1 minute
Death by:
TTB
*should be a supplement to another type of conditioning like grip training
6/21/17
7-5-7
7/12/17
8-6-7

Grip training

Death by KB fat grip:
30s on/30s off

Failed on 8 rounds but went to 10

It was a burner


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Strength:
Overhead Squat 1RM

WOD:
Complete as many rounds as possible in 12 minutes of:
* Ladder by ones each movement
1 Box Jump (24/20)
2 Toes To Bar
3 Box Jumps (24/20)
4 Toes to Bar
5 Box Jumps (24/20)
6 Toes to Bar
…etc…

16 TTB Rxd plus one box jump


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Helen

10:36 Rxd. Not my best time but my knee is a drag


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"Randy"

75 snatches at 75lbs

5:09 Rxd. I took too many breaks.

PJ 5!


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2000m row & Death by HSPU
Failed at 9 HSPU and 1550m. Had to do it barefoot though.

Power Snatch: (X/2)4
Power Clean and Power Jerk: (X/2+1)4
Clean Extension: (X/3)4
Press: (X/3)4

Grip training
For 10 rds:
Pinch 25lb plates for one minute
Rest 30 seconds
-stand at POA

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WOD:
3 Rounds for Time of:
500m Row
400m Run
50 Double Unders
Rest 1 minute

19:26 Rxd awful


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Skill:
Handstand Push-Up, Pull-ups, or Knees to Elbows

WOD:
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/180)
7 Burpees
7 Kettlebell swings (70/55)
7 Pull-ups


https://www.crossfit.com/workout/2010/05/30#/comments

38:36 subbed push jerk for Thrusters

Still awful


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100 MUs anyhow
100 DL at BW

62:21 Rxd


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WOD:
Complete as many round in 20 minutes of:
200m Run
12 foot Handstand Walk
7 Pull-ups


10 rds but the run was short of 200m

Good practice.

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"Baseline"

4:04. Possible P.R.


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Strength:
Back Squat 1RM

WOD:
For time:
25 minute time cap
39 Toes To Bar*
33 Toes To Bar*
27 Toes To Bar*
21 Toes To Bar*
15 Toes To Bar*
9 Toes To Bar*
3 Toes To Bar*
*any break during the set = 5 cal on rower. After each set of TTB complete calories before moving onto the next set.

23:15 not as fast as last time but still a good workout


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Run 5K

27:33.

I'm pretty much destroyed from Tuesday's work out so this was definitely not a PR


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AMRAP 20


Run 200m
12 foot handstand walk
7 pull-ups


8 rds plus 1 HS walk


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WOD:
10 Back Squat at bodyweight
500m row
8 Back Squat at bodyweight
400m row
6 Back Squat at bodyweight
300m row
4 Back Squat at bodyweight
200m row
2 Back Squat at bodyweight
100m row

9:53 Rxd 195lb


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"Lynne"-Unleashed

5 rds for max reps:

Body weight bench press
Strict pull-ups

After 5 rds are complete and reps are totaled perform additional rounds in the same scheme until 150 total reps are completed.

Took me 8 rounds.


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120 horizontal ring rows
120 ring dips

5/26/17
24:14


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With a 20lb vest:
100 GHD sit-ups
100 Back extensions
14:24


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150 GHD sit-ups
150 back extensions

17:49 5/18/17
Awful


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1-10
MU
HSPU
Ring rows

30 min time cap

Got thru RD 8


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Strength: Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

50 Jumping Squats
50 Back extensions/good morning with PVC
50 Push-ups
50 Toes to bar
50 Box Jump overs 24”/20”
50 Horizontal Ring Rows*

*kipping ok

19:28




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