always impressive conditioning
Fri
400 meter run and various stretches
EMOM 5 minutes
125 X 5 X Power snatch
WOD
25 kcal row
70 DB X 12 X Alt arm power snatch
5 dingleberry pull-ups
5 rounds 18 min
Weight 200
https://instagram.com/p/BBr54_KD-wB/
Thanks Kevin. Just trying to stay lean and mean
Sat
Running and stretching carrying a Med Ball
WOD
Min 1-2 400 meter run and Max jump ropes (singles/2)
Min 2-3 35 DBs X push press max reps
Min 3-4 pull-ups max reps
Min 4-5 35 DBs X hang cleans max reps
95 reps
Rest 5 min
Min 1-2 400 meter run and Max jump ropes (singles/2)
Min 2-3 35 DBs X push press max reps
Min 3-4 pull-ups max reps
Min 4-5 35 DBs X hang cleans max reps
91 reps
Rest 5 min
Min 1-2 400 meter run and Max jump ropes (singles/2)
Min 2-3 35 DBs X push press max reps
Min 3-4 pull-ups max reps
Min 4-5 35 DBs X hang cleans max reps
70 reps
Weight 198
https://instagram.com/p/BBu2jLBj-5V/
Mon
2 min row and various stretches
Bench
135 X 5 X 5
185 X 5 X 5
225 X 5 X 5
20 min
WOD
200 meter run
25 burpees
135 X 15 X push jerks
4 rounds 18 min
Weight 201
https://instagram.com/p/BBzpnpuj-1q/
Tues
Had to be quick wife has an 8 am meeting
Foam roll and dislocates
WOD partner with wifey
115 X 40 X OHS
BW X 40 X Roman chair sit-ups
115 X 20 X power snatch
BW X 20 X chest to bar pull-ups
18:17
Weight 202
Mon
400 meter jog and various stretches
Bench
135 X 5 X 5
185 X 5 X 5
225 X 3 X 5
20 min
WOD
50 pull-ups
400 meter run
95 X 21 X thrusters
800 meter run
95 X 22 X thrusters
400 meter run
17:15
Weight 202
https://instagram.com/p/BCFqljZD-93/
Tues
Last Thursday tweaked the back and shut it down and was in basically classroom setting all weekend. So back not right yet, going to get a massage today.
Jump ropes and various stretches
Cleans
135
185
WOD
2000 meter row
50 Alt Pistols
135 X 30 X MP
18:15
Weight 200
https://instagram.com/p/BCIO929D-4Q/
Thurs still sick coughing and head feels fuzzy
200 meter jog and various stretches
40 kcal row 1:56
4 min rest
20 kcal row :56
2 min rest
40 kcal row 1:58
4 min rest
20 kcal row :54
WOD
95 X 30 X thrusters
180 jump ropes
95 X 20 X thrusters
120 jump ropes
95 X 10 X thrusters
60 jump ropes
8:20
Weight 202
https://instagram.com/p/BCNZRmjj-9k/
Fri (still sick but feeling a little better)
Warm up 200 meter jog and various stretches
WOD 16.1 CF games
95 X 25 ft X over head walking lunges
8 bar over Burpees
95 X 25 ft X over head walking lunges
8 chest to bar pull ups
20 min as many reps as possible
The 25 ft equaled 8 walking lunges
Total reps 156
Weight 205 (I ate a lot yesterday to just feed my cold)
https://instagram.com/p/BCP80Ifj-_s/
Mon
200 meter jog and various stretches
135 X 30 X power snatch
135 X 30 X clean and jerk
8:04 time
WOD
95 X 12 X Over head squat
BW X 12 X toes to bar
5 rounds 14:40
Weight 203
https://instagram.com/p/BCXrpRrD-4n/
Tues
200 meter run and various stretches
Hand stand push ups
8 X 10
WOD AMRAP 12 min
10 burpees
75 jump ropes
8 rounds
Weight 203
https://instagram.com/p/BCaRibWj-5f/
Wed
2 min row and various stretches
Clean & Jerk complex
Pocket, below knee, ground clean then split jerk
95, 115, 135, 185
WOD
0-5 min 2 rounds
20 MB X 30 X wall balls
15 chest to bar pull-ups
5-10 2 rounds
20 MB X 24 X wall balls
12 chest to bar pull-ups
10-15 min 2 rounds
20 MB X 18 X wall balls
9 chest to bar pull-ups
14 min to complete
Weight 203
https://instagram.com/p/BCc11ojj-9g/
Mon long weekend
Warm up a bunch
16.2
Running clock if you do not complete a round in under 4 min you are done
25 hanging knee raises
50 jump ropes
95 X 15 X full clean
25 hanging knee raises
50 jump ropes
115 X 13 X full clean
25 hanging knee raises
50 jump ropes
135 X 11 X full clean
25 hanging knee raises
50 jump ropes
155 X 9 X full clean
25 hanging knee raises
50 jump ropes
185 X 7 X full clean
430 total reps in 16:45
Tues
400 meter jog and various stretches
Back squat
135 X bunch
225 X couple
275 X 3 X 2
Front squat
235 X 2 X 2
WOD Max reps
0-5 min
Burpee box jumps X 50
5-10 min rest
10-14 min
10 meter shuttle run X 30
14-18 min rest
18-21 min
155 X Power clean X 30
21-24 min rest
24-26 min
20 MB X 40 X wall balls
26-28 min rest
28-29 min
Chest to bar pull ups X 10
160 reps total
Weight 202
https://instagram.com/p/BCsUTItD-zY/
Mon
Warm up 400 meter jog and various stretches
Skill
EMOM
Even 200 meter run
Odd 50 double unders (I suck at these and just worked on getting some)
WOD
135 X 21 X front squat
BW X 18 X ring pull-ups (was supposed to be half of the reps for muscle ups yea canāt do those either)
135 X 15 X front squat
BW X 12 X ring pull-ups
135 X 9 X front squat
BW X 6 X ring pull-ups
Weight 205
Tues
3 min row, 200 meter jog and various stretches
Clean
135 X bunch
185 X bunch
205 X 1
225 X miss
Bench
135 X bunch
185 X bunch
225 X 1
275 X 1
295 X 1
OHS
95 X 1
115 X 1
135 X 1
155 X got it up but shoulder and back not feeling it
Weight 203
https://instagram.com/p/BC-OGt4D-xy/
Quick run today have to catch a plane for Iowa.