On the road again. In Enid Oklahoma a few days.
It’s hot as balls here.
Weight 188
Mon Crossfit SoCo
Foam roll
Granite games WOD #4
75 X 5 X front squat
BW X 5 X hanging knee raises
75 X 10 X front squat
BW X 10 X hanging knee raises
75 X 15 X front squat
BW X 15 X hanging knee raises
75 X 20 X front squat
BW X 20 X hanging knee raises
75 X 15 X front squat
BW X 15 X hanging knee raises
75 X 10 X front squat
BW X 10 X hanging knee raises
75 X 5 X front squat
BW X 5 X hanging knee raises
Time 6:06
Now off to white water raft down the Arkansas river.
Tues at SoCo
Warm up stuff
Power cleans
135 X 2
155 X 2
185 X 3 X 2
WOD
Weight 155 death by power clean
1st min=1 rep
2nd min=2 reps
3 = 3 reps
4 = 4 reps
5= 5 reps
6"= 6 reps
7"= 7 reps
8"= 8 reps
9"= 9 reps
Was supposed to go until 16 min I stopped after this with a 600 meter row penalty
Now off to go horseback riding up pikes peak.
Mon
Warm up stuff
Skill
12 rounds
15 kcal row
15 hollow rocks
WOD
135 X 10 X power clean
10 Burpees
5 rounds 9:09
Tues
Warm up stuff
Skill
Thrusters each round has to be unbroken or 200 meter run penalty
95 X 21
95 X 18
95.X 15
95 X 12
95 X 9
95 X 6
95 X 3
12:50 min
WOD
500 meter row X 1:46 min
500 meter row X 1:56 min
500 meter row X 1:57 min
https://instagram.com/p/BHwoXwkD0ns/
Wed
Warm up stuff
800 meter run
WOD
135 X 3 X Jerk
135 X 4 X front squat
135 X 5 X Clean
BW X 30 pull-ups
BW X 40 push-ups
BW X 50 sit-ups
135 X 3 X Jerk
135 X 4 X front squat
135 X 5 X Clean
BW X 30 pull-ups
BW X 40 push-ups
BW X 50 sit-ups
135 X 3 X Jerk
135 X 4 X front squat
135 X 5 X Clean
BW X 20 pull-ups
30 min
https://instagram.com/p/BHzLUFADfoD/
Derek awesome work as always… 30 pullups at a go is very impressive. so is the rest of the WOD
Fri
Warm up stuff
Snatch grip DL
225 X bunch of singles
WOD
75 X 13 X strict MP
BW X 14 Pull ups
6 rounds 11:39
https://instagram.com/p/BH4WG4HDdki/
Now the other hand
Sat
Warm up stuff
800 meter run
168 jump ropes
84 air squats
400 meter run
70 KB X 42 X Russian KB swings
42 burpees
400 meter run
20 MB X 21 Med sit-ups
20 MB X 21 wall balls
800 meter run
20 MB X 15 Med ball cleans
BW X 15 hanging leg raises
400 meter run
9 pull-ups
9 hand stand push ups
400 meter run
36:30
Now off to Dave and Busters with Mickie
Mon
Warm up stuff
Skill
42 sit ups
42 supermans
42 kcal row
30 sit ups
30 supermans
30 kcal row
18 sit ups
18 supermans
18 kcal row
13:16
WOD
400 meter run
275 X 12 X DL
21 X 24" box jumps
3 rounds
16:20
https://instagram.com/p/BIAFCsjj8xA/
Tues
Warm up stuff
500 meter row.
Don’t feel well just aches and pains all over.
EMOM 0-9 min
185 X 1 X clean
3 min rest
EMOM 12-21 min
95 X 1 X Snatch
3 min rest
10 min
Over head squat at 95
21 unbroken reps
Was supposed to then do 18,15,12,9,6,3
I just stopped. Just one of those days.
Now I have a confrontational meeting and a 4 hour drive to Baton Rouge.
Do tell the details!
Lol, just having to make sure my staff does what it is supposed to man.
Okay I finally made the leap. I’m done with Windows and Windows 10. I got a Mac Book Pro through my business and now 100% apple.
Just a jog today to keep me skinny.
You must be having a safe visit in Baton Rouge.
Thur I think
Warm up stuff
EMOM
185 X 2 X power clean
185 X 1 X push jerk
5 min
WOD
5 pull-ups
10 push ups
15 BW squats
15 rounds 15 reps
20 min 465 reps total
https://instagram.com/p/BIHycLXj_xz/
I had my 9 mm with me lol
Smart man, although I suppose anywhere is now fair game for an attack.