Sat
Warm up stuff
WOD
20 MB X 22 X Med ball sit ups
20 MB X 22 X Med ball cleans
20 MB X 22 X Wall Balls
20 MB X 23 X Med ball sit ups
20 MB X 23 X Med ball cleans
20 MB X 23 X Wall Balls
20 MB X 24 X Med ball sit ups
20 MB X 24 X Med ball cleans
20 MB X 24 X Wall Balls
20 MB X 25 X Med ball sit ups
20 MB X 25 X Med ball cleans
20 MB X 25 X Wall Balls
20 MB X 26 X Med ball sit ups
20 MB X 26 X Med ball cleans
20 MB X 26 X Wall Balls
20 MB X 27 X Med ball sit-ups
Every Minute= 5 burpees so I ended up doing 245 burpees
50:00 min
Mon
Warm up stuff
Skill
Front squat
135 X 5
185 X 5
225 X 5 X 5
WOD
Not for time
195 X Bench X max reps unbroken then
Chest to bar pull ups max reps unbroken
5 rounds 3 min rest between rounds
20 min 50 reps bench 50 reps pull-ups
This was a repeat of last Monday. I did one more rep on each.
Weight 207
Tues
Warm up stuff
Skill C&J
135 X 3
155 X 3
175 X 1
WOD
800 meter row
160 jump ropes
135 X 21 X hang cleans
400 meter row
160 jump ropes
135 X 15 X hang cleans
200 meter row
160 jump ropes
135 X 9 X hang cleans
13:46
Weight 204 https://instagram.com/p/BL-9EU2h4iQ/
Mon
Warm up stuff
Skill EMOM
Even 5 chest to bar pull-ups
Odd 20 MB X 15 wall balls
WOD
15 min AMRAP
5 pull-ups
155 X 10 X power cleans
15 air squats
6 rounds plus
5 pull-ups
155 X 10 X power cleans
5 air squats
Took last 4 days off to go to marriage retreat. Did nothing but serve and rest. Didnāt go crazy with food just ate meat and salads. Still feel Iām to heavy. Sigh.
Thurs
Warm up stuff
Skill
Back squat
135 X bunch
275 X 4
315 X 1
275 X 4
315 X 1
274 X 4
315 X 4
WOD
30 toes to bar
400 meter run
135 X 15 X squat cleans
400 meter run
135 X 15 X squat clean
400 meter run
30 toes to bar
17 min
Weight 204
Fri
Warm up stuff
Some strict MP with 135
WOD
21 kcal row
15 bar facing burpees
135 X 9 X power snatch
3 rounds 13:55 https://instagram.com/p/BMYsjDlBZz-/
Mon forgot to post
Warm up stuff
Skill
Hand stand push ups
6 sets of 9
WOD for time
100 jump ropes
135 X 12 X full clean
12 pull ups
100 jump ropes
135 X 9 X full clean
9 toes to bar
100 jump ropes
135 X 6 X full clean
6 chest to bar pull ups
5:40
Tues
Warm up stuff
Skill
Hang clean work
135 X 5 X 3
WOD for time
250 meter row
225 X 25 X DL
25 X 24" box jumps
250 meter row
225 X 20 X DL
20 X 24" box jumps
250 meter row
235 X 15 X DL
15 X 24" box jumps
15:30
Fri
Warm up stuff
Skill back squat
135 X bunch
225 X 5
275 X 3
315 X 1
275 X 3
315 X 1
275 X 3
315 X 3
WOD
135 X 30 X C&J
800 meter row
15 dingleberry pull-ups
800 meter row
135 X 30 X C&J
Max Rep burped until 25 min cap score by # of burpees = 32 https://instagram.com/p/BMq3cUNhgN5/
Tues
Warm up stuff
Skill hang cleans
135 X 4 X 3
WOD
0-10 min
21-15-9
Bar facing burpees
95 X Thrusters
7:42 sec
10-18 min
15-12-9
Bar facing burpees
95 X Hang power cleans
15:40
Mon
Warm up stuf
Skill
4 rounds
2 min kcal row
2 min rest
132 kcal
WOD EMOM 21 min
Min 1
205 X 10 X RDL
Min 2
10 hand stand push ups
Min 3
100 jump ropes
Thurs
Just doing some light work and getting the body moving. I have a half marathon Sunday. Warm up stuff
Skill C&J
95 X 3
145 X 2 X 2
175 X 2
WOD EMOM 18 min
Min 1
15 kcal row
Min 2
20 MB X 15 X wall balls
Min 3
15 burpees
Did this for two rounds or 6 min then
Min 1
10 kcal row
Min 2
20 MB X 10 X wall balls
Min 3
10 burpees
Did this for the last 12 min
Okay I have learned that the Apple Watch without the phone with you is inaccurate as hell. I did my first half marathon this morning. I ran with the other bald guy in the far right. I stayed with him for motivation for the first 9 miles but on our way back up the bridge I had to turn it loose and run. Finished in 2:20 hours but that last 4 miles I did in under 27 min. Never really felt it cardio wise never got short of breath. Just knee and ankles hurt from the 13.1 miles.
