Rest Day

Rest Days

Busy.

Muscle ups + Run

Buy In
10 minutes of Goat Training
What is Goat Training? See this post for answers. What’s the name of your goat?

WOD
“Death By 10 Meters”
Min. 1 – One 10m sprint
Min. 2 – Two 10m sprints
Min. 3 – Three 10m sprints
Min. 4 – Four 10m sprints…
…and so on until you cannot complete the number of sprints in under a minute.

Cash Out
Mobility – Hips/Piriformis
1 minute each side:
Pigeon Prep Pose
Super Couch Stretch
Piriformis Stretch

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Buy In
Bunch of muscle up singles (kipping). Failed one double. Tried to use the less extreme false grip that I prefer.

WOD
21 rounds

Cash Out
Did some of this.

Just for fun
Work to a 1RM strict weighted chin-up. 82.5lbs (PR)

Press + Deadlift + Toes to bar/Burpee box jumps/Run

Buy In
Wendler 5/3/1: Deadlift and Press
3 @ 70%
3 @ 80%
3+ @ 90%

WOD
4 Rounds for Time:
15 Toes-to-Bar
10 Burpee Box Jumps (24/20″)
Run 400 meters

Cash Out
8 minutes of mobility: foam roll, lacrosse ball, PNF stretching

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Buy In
Press:
3 at 85
3 at 95
3 at 110

Deadlift:
3 at 255
3 at 290
4 at 325

I stood up with the fifth but didn't finish the rep before the bar started coming out of my hands.

WOD
Did this, it took some amount of time... 14 or 15 something, probably.

Cash Out
Did some PNF stretching. 2 minutes of PNFing the hamstring is brutal.

Rest Day

Rest Day

Run/Push up/Squat

WOD
Run 400 meters
50 Push-Ups
10 Squats
Run 400 meters
40 Push-Ups
20 Squats
Run 400 meters
30 Push-Ups
30 Squats
Run 400 meters
20 Push-Ups
40 Squats
Run 400 meters
10 Push-Ups
50 Squats

19:52?

Back squat + Deadlift/Snatch pull/Hang power snatch/Overhead squat

Buy In
Wendler 5/3/1: Squat
3 @ 70%
3 @ 80%
3+ @ 90%

185x3
210x3
235x7

WOD
5 Rounds*
Rest 90 seconds
3 Rounds
Rest 60 seconds
2 Rounds
Rest 30 seconds
1 Round

1 round equals the following:
5 Snatch Grip Deadlifts (95/65lb)
3 Snatch Pulls
2 Hang Power Snatches
1 Overhead Squat

13:40, 85lbs
Shitty.

Row

2k row for time
7:41.5

This hurt.

Floor Press

Floor press
5x5 straight across

125lbs

Deadlift + Press + BB Complex/Run

Buy In
Wendler 5/3/1: Deadlift and Press
5 @ 65%
5 @ 75%
5+ @ 85%

WOD
“Diesel Run”
15 min AMRAP:
3 Diesels* (135/95lb)
Run 200m

*1 Diesel contains the following:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Front Lunge Right
1 Front Lunge Left

Cash Out
Mobility

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Buy In
Press: 5x80, 5x90, 5x100
Dead: 5x235, 5x270, 7x310

WOD
7 rounds even, scaled to 115lbs

Cash Out
Stretched my butt a little. I don't think I really recovered from Monday + Tuesday this week.

Pushup/Pullup/Situp/Box Jump/Muscle up

Deck of cards
Pushups
Situps
Pull-ups
Box jumps (24")

Aces are 1, numbers are their number, Jacks are 11, queens 12, kings 13. Jokers are 1 muscle up.

Did all but part of one set of pull-ups strict. Hit the first muscle up and failed the second one three times. Not fun.

Technically we had a time as a class but it doesn't really matter. Jut did the work.

Rest Day

Run/KB Swing/Renegade Row/Situp/Jumping Lunge

3 Rounds:
Kettlebell Swings (1.5/1 pood)
Renegade Rows
Sit-Ups
Jump Lunges
Sprint 10 meters
1 minute rest

*This WOD will be run “Fight Gone Bad” style: athlete completes as many reps as possible of each exercise in one minute before moving onto the next station. There is a 1 minute rest between each round. Final score is the total number of reps completed in each of the 3 rounds.

387 reps

Backsquat + Pullup/Front squat/Box jump

Buy In
Wendler 5/3/1: Squat
5 @ 60%
5 @ 70%
5+ @ 80%

5 at 170lbs
5 at 200lbs
9 at 225lbs

WOD
10 min AMRAP:
5 Deadhang Pull-Ups
7 Front Squats (135/95lbs)
9 Box Jumps (24/20″)

7 rounds + 2 pullups

Press + KB Swing/Push up

3x5 press
Me: 100lbs
Heather: 50 (first time pressing)

5 rounds for time
15 kb swing
15 pushups

Me: 5:55 (1.5 pood)
Heather: 5:31 (1 pood, scaled some pushups to less ROM)

Rest Day

Rest Day

Cleans + Ring Dips/Pull-ups/Double Unders

Buy In
3×3 Cleans

165lbs, felt pretty good. Really focusing on tempo control off the floor.

WOD
10-9-8-7-6-5-4-3-2-1
Ring Dips
Pull-Ups
30 Double Unders (between each round)

9:11, kipped both pull-ups and dips. Struggled with double unders, which was weird.

Press + Bear Complex

Buy In
Wendler 5/3/1: Press
5 @ 40%
5 @ 50%
5 @ 60%

WOD
10 min AMRAP:
1 Power Clean (135/95lb)
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk (from behind the neck)

Round is complete when bar reaches the front rack position after the last push press/jerk.

5 burpee penalty to be performed immediately if the bar touches the ground at all during the AMRAP. One exception: the bar may touch the ground in between rounds, but momentum must not stop on the bar — touch & go. If you’re going to rest, do so with the bar in the rack position, behind the neck, etc., not on the floor.

Lifted some crap.

12 rounds at 115lbs. One behind the neck push press from 13th round, failed it twice.

Double Under/Sledge/Push up/KB Swing

4 Rounds for Time:
50 Double Unders
20 Sledgehammers
20 Push-Ups
20 Kettlebell Swings (53/35lb)

12:58
This was harder than I thought it was going to be.

Weighed Ring Dip + Hang Squat Snatch

5x5 weighted ring dip, 3 hang squat snatch with a pause in the bottom (light, work on getting under fast) after each set

Ring dips at 35lbs, snatches at 75lbs (first set was 65lbs)

Front Squat + Pullup

5x3 front squat, 10 strict pullups after each set

Did the front squats at 180lbs, pullups unbroken

Press + Thruster/Pullup + Ring Dip

Buy In
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
10-8-6-4-2
Thrusters (115/75lb)
Chin-Ups

Cash Out
Ring Dips 3×10

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Buy In
5 @ 90
3 @ 100
1 @ 115

115 ties PR. Bar from the floor.

WOD
5:36

115 is heavy.

Cash Out
Ring Dips 3×10

Each set unbroken strict, tried to keep my feet/legs together and tight.

Run/Broad jump/Row/Lunge/Pushup/Situp

WOD
“Circuit Breaker #9″
Sprint 50 meters
Broad Jumps
Row for Calories
Lunges
Push-Ups
Sit-Ups

With a continuously running clock for 20 minutes, athletes collect as many reps as possible (Sprint 50m = 1 rep) in one minute. After one minute, athletes rotate to the next station. There will be a 1 minute rest every 4 minutes. Your score is the total amount of reps completed throughout the 20 minutes.

440 reps
Started on pushups. Never really felt like any of this was difficult.

Skills
Muscle-ups, one strict, a few kipping. Two in a row kipping which I haven't done in a long time.

Backsquat + Power clean/Front squat/Box jump + Pullups

Buy In
Wendler 5/3/1: Squat
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
10 min AMRAP:
3 Power Cleans (135/95lb)
5 Front Squats
7 Box Jumps (30/24″)

Cash Out
3×10 Dead Hang Pull-Ups

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Buy In
5 at 200lbs
3 at 215lbs
2 at 250lbs

Started seeing spots after rep 1 but I thought I had another so I went for it.

WOD
7 rounds
Front squats got heavy fast. Opened up the cut on my shin again with the bar. Nothing better than spraying blood down your leg in the first 30s of a workout.

Cash Out
Did all three sets unbroken.

Floor Press + Rowing

Strength
5x5 Floor press (straight across)

120lbs
First time floor pressing, it was kinda fun. I have no idea what my 5 rep full bench is but 120 seemed about right here.

Work Capacity
8x200m row, 30s rest between

40.7, 41.6, 42.4, 43.2, 44.2, 43.7, 44.1, 44.3
Rowing is hard. Did some w/o foot straps in cool down, I think I'm leaning back too far- my feet were popping up.

Rest Day

Press + Deadlift + Power snatch/OHS/BS/PP/FS

Strength
Wendler 5/3/1: Deadlift and Press
3 @ 70%
3 @ 80%
3+ @ 90%

Press:
3 at 85lbs
3 at 95lbs
3 at 110lbs

Deadlift:
3 at 255lbs
3 at 290lbs
3 at 325lbs, got the 4th pretty much all the way up but I lost the bar with my left hand :(.

WOD
9 Minute AMRAP
1 Power Snatch 95/65
2 Overhead Sqaut
3 Back Squat
4 Push Press/Push Jerk
5 Front Squat

7 rounds
Wrists took the brunt of this one, I think that's most of what made it hard. The front squats were harder than I expected, might have been due to the wrist/shoulder pain more than leg but I'm not sure.