5/31/16

20 minute Row @ 2:20/500m pace: done (avg. pace- 2:24)
+
20 Turkish Getups - 10/arm (15#): done 
+
20-30 minutes of Mobility: done 

5/30/16

"Murph"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
*20# vest
58:16

5/28/16

Scatter brain day-

X2: (not for time)

6 strict hspu

9 snatches 105#

12 t2b 

X5: (not for time)

30 du

15 p.snatches 75#

EMOM7

7-10 t2b 

EMOM7

4-5 s.hspu

5/27/16

AM
5k Run: 22:35

PM
"Fran"
21-15-9
Thrusters 65#
Pull-Ups: 3:05

5/26/15

A. Clean & Jerk - 1RM: 180 C+J (15# pr), 190 squat clean(15# pr from two weeks ago)

"DT"
5 rounds:
12 Deadlifts 105#
9 Hang Cleans 105#
6 Shoulder 2 Overhead
8:20 (failed last s2o @7:58)- really happy with how this went though compared to when we did it at as a partner wod during wbs :D

5/25/16

Active recovery: 20min jog outside, 45 min stretch/mobility

5/24/16

AMRAP 5 10 Power Cleans 95# 10 Calorie Assault Bike 3+8 rest 15 minutes AMRAP 7 5 C2B Pull-Ups 5 HSPU (open standards) 8+1 (c2b all singles) rest 15 minutes 100 Burpee Box-Jump Overs 20" : 8:47

5/23/16

Snatch - Work to 1RM: 130# (15# pr)
rest 5 minutes
B. 30 reps @ 80% of A for time: 105# 9:20
C. AMRAP 10 - Ring Muscle Ups:0

PM
400m Run: 1:12
rest 6 minutes
800m Run: 3:03
rest 12 minutes
1600m Run: 6:41 

5/21/16

modified cindy:

5 strict pull-ups

10 push-ups

15 air squats

5 kipping pull-ups

10 push-ups

15 air squats

5 butterfly pull-ups

10 push-ups

15 air squats

X5

(moderate/light, recovery wod)

5/20/16

x3:
1000m row
1000m bike
1000m ski
(moderate/light pace to recover from sick week)

5/10/16

AM
A. Push Jerk - Work to 1RM: 170# (pr, most weight I've ever lifted overhead)
B. 50 Chest 2 Bar Pull-Ups: 6:25(all singles)
C. 50 Strict HSPU: 7:40 (exactly 2min faster than when I did this two weeks ago)

PM
1 minute Max Calories Assault Bike: 23 cal
rest 8 minutes
3 minutes Max Calories Assault Bike: 40 cal
rest 15 minutes
10 minutes Max Calories Assault Bike: 111cal

5/9/16

AM
A. Front Squat - Work to 1RM: 225# (5# pr)
rest 5 minutes
B. AMRAP @ 85% of A: 190# X 8
C. Power Clean - Work to 1RM: 165# (tied pr)

PM
60 Minute Row (for distance) *keep hydrated throughout: 12563m 

5/7/16

A. Deadlift - 1RM: 300#
+
AMRAP 20
20 Thrusters 95/65
20 Calorie Row
20 Bar Facing Burpees
-Completed 4 rounds + 41reps

5/6/16

AM
A. Split Jerk - Work to 1RM: 165# (tied previous pr)
B. Overhead Squat - Work to 1RM: 155# (tied previous pr)

PM
10-9-8-7-6-5-4-3-2-1
Overhead Squat 135/95
GHD Sit-Ups
7:24 (should've pulled out the ghd machine, kept banging my hip on the one next to it every time I tired to get by lol)

5/5/16

A. Squat Clean - Work to 1RM: 175# (tied previous pr)
rest 5 minutes
B. 30 Reps @ 80% for time: 4:27 @ 140#
C. 50 Toes to Bar: 3:01
+
1 Minute Row (max calories) 24 cals
5 minutes Rest
1 Minute Assault Bike (max calories) 22 cals

5/4/15

-30 minutes of mobility-

5/3/16

AM
A. Strict Press - Work to 1RM: 109.4# (2.4# pr)
B. Push Press - Work to 1RM: 140# (first time attempting to max out on a push press)
C. 50 HSPU (kipping) *open standards*: 3:25 (set of 20, then the rest in smaller sets varying from 7-1 reps)
D. AMRAP 7 Burpees 6" reach: 104

PM
500m Row: 1:43 (3 sec pr)
- rest 8 minutes -
1000m Row: 3:53 (10 seconds slower than pr)
- rest 15 minutes -
2000m Row: 8:12

5/2/16

AM
A. Back Squat - Work to 1RM: 265# (10# pr)
rest 5 minutes
B. AMRAP @ 85% of A (1 max effort set): 2 reps
C. Power Snatch - Work to 1RM (20 minute cap): 100# (25# under pr)
D. 100 Pull-Ups - notate time and sets to completion: 7:02 (sets of 3's,2's & 1's throughout- last ten all singles)

PM 
5k Run (do this at a track): done, will wear a watch next time.