Back Squat / Shoulder Press

Strength

Shoulder press 3x5
70% of max

WOD

AMRAP 16 min

3,6,9,12...

Back squat 185#
Shoulder Press 95#

Wow... 'nuff said.


In other news:

Here's my little guy right after I got back from drill:

"Josh"

Strength

Power Clean / Squat clean
start light, and add 20# each time (3 rep)

WOD

"Josh"

21-15-9 Overhead Squats 95#
42-30-18 Pullups

I was a little nervous doing this one - because last time I did, I almost knocked myself out... But I PR'd by about a minute!

Pushups / KB Swings / Lunges

10 rounds

10 ring puships
10 1-arm KB swings 1p
10 lunges 20# DBs

Pretty good WOD

Running AMRAP

AMRAP 12 min

7 power snatch 95#
24 dubs
200m sprint

Finally warm enough to do a running workout

A "Squats" WOD

For time:

25 back squats 185#
35 pushups
25 front squats 135#
35 situps
25 overhead squats 95#
35 air squats


Got Squats?

Mary-ish

AMRAP 20 mins

5 handstand pushups
10 pistols
15 burpees

This was a new building, and there weren't any pullup rigs around, so we subbed out the pullups for burpees. Strangely, not the first time I've changed "Mary" around

Hang Cleans

Hang Clean

2x10 power
2x10 squat

Felt good, but tweaked my back on my last set of power hang cleans

Pullup / Wallball / (Tire) Box Jump

It was snowing outside, but I still decided to do this one outdoors.

21-18-15-12-9-6-3

Box Jump 24"
Pullups
Wall Balls 20#, 10'

I did the box jumps on a tire that's 24" high. This was one of those classic-feeling WODs! Twas a good one!

Snatch / Pushup / Dubs

Strength

Snatch balance(go heavy!)

WOD
9-7-5 Squat snatch 135#
21-15-9 parallette pushup
35-35-35 Dubs

I had to do this one in my little garage, so the dubs were harder than they should have been!

Death by Pushup / Ring Row

Death By Pushup on odd minutes, ring rows on even minutes

Rough!

Ring Chipper

Strength

Overhead Squat

3-3-3-3-3 60%

WOD

50 ring pushups
40 ring dips
30 lateral burpees
50 ball slams 20#
40 1 Arm KB Swings 1p
30 Sandbag Squat 90-ish#
50 good mornings 45#
40 slosh tubs situps
30 plate ground to overhead 45#

*This was not put together very well. My arms were SMOKED through the first part, then my legs, then by midline... on second thought, it was put together very well - depending on how you look at it...

A Different Kind of Tabata

Tabata:

Hammer swings
Sumo Deadlift High Pull 100#
Thrusters 45#
Pistols

*1 minute in between each lift

This was BRUTAL!

Squat Clean

Squat Clean
2-2-2-2-2-2-2-2-2-2

*place emphasis on the bottom of the lift


I programmed a TON of squats within the last couple days, and wouldn't you know? Squat Cleans popped up.

...and I got a PR

Overhead Squat / DB Snatch / Situps

16 min AMRAP

1,2,3... Overhead Squats 115#
1,2,3...(ea) DB Snatch 40#
12 situps

In hindsight, the situps were a bit much - on the posterior area.

C&J / Jerry Holds / Wallball Situps

Strength

Push Jerk
EMOM 7 mins, adding 1 each min 70%

WOD

5 rds
24-6-8-10 Clean and Jerk 145#
5-10-15-20-25 Wall ball Situp 20#
:10-:20-:30-:40-:50 Jerry Can hold

Arms were TOAST!

Hope for Kenya

Strength


Hang Snatches
5-5-5-5-5 at 65%

WOD

"Hope for Kenya"
12 min AMRAP
50 Squats
30 pushups
15 pullups

It was nice outside, so we were actually able to do this outside. I liked this one, but it almost felt too short!

Two Couplets

21-18-15-9-6-3

Box Jumps 24"
Plate Ground to overhead 25#

THEN

21-15-9

Jerry Can Burpees
Dubs

Deadlifts

Strength

Deadlifts
3-3-3-1-1-1

I went heavy with the Deadlifts, but didn't get a PR. Boo..

Rowing AMRAP

Strength

Push Press
5-5-5-3-3-3

WOD

12 Min AMRAP:
250m row (Every 10m=1 point)
12 back extensions
6 ring dips
12 Knee-to-elbow / Toes-to-bar (alternating)

I had this planned for 16:00 - which would have been perfect, but then a class showed up, which pulled me away from my WOD. 16 minutes would have been perfect.

A Pyramid Chipper

25 of:

Burpees
KB Swing 1.5p
Overhead Lunges 45#
Situps
Pullups
Toes-to-Bar
WallBall 20#, 10"
Box Jump 24"
Dubs
Dubs
Box Jump 24"
Wallball
Toes-to-Bar
Pullups
Situps
Overhead Lunges 45#
KB Swings 45#
Burpees

I wanted to die.