5/2/17

Warm Up
2 x 10 Reps Of:
Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

1 Rope Climb

Met Con
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 Pull-ups
50 Sit-ups

Jeremey – 18:13 Rx
Charlotte – 27:10 Rx

Extra Work
One mile run

1/17/17

Warm Up
400M Run
Shoulder Circuit
10 Passthrough
5 Push Up
5 Speed Burpee
5 KB Swing
5 Speed KBS
10 K2E (AbStraps)

Mobility
– Banded shoulder stretches (Lat + reverse shoulder)

Met Con
5 Sprint Rounds Of:
5 Burpee
10 KB Swing (53/35#)
15 Knees 2 Elbow

*2 min Rest between rounds

Jeremey—12:42

I had to break up the 5th set of K2E. Otherwise, everything was unbroken.

9/6/16

Warm Up

Thunderstruck by AC/DC

Burpee
Squat Tuck Jump
Carthweel

Perform in sequence every time you hear the word THUNDER.

Mobility

  • Ankle Distraction

Strength

1 x 3 Back Squat

I based it off the recent PR of #275 during the total and set my sites on #245 (90%). Ended up going:

1×5@135
1×3@185
1×2@205
1×1@225
1×3@245
1×3@255

Stoked to hit 255#. Felt pretty easy actually until the last rep, which was slow. Charlotte hit 160#.

WOD

3 Rounds For Time Of:

15 Knees 2 Elbow
10 KB Swing (72/53#)

Jeremey—2:44
Charlotte—5:50

really wanted to go unbroken here. I was unbroken through the first two sets, but I had to go 12-3 on the last set of K2E. My grip was struggling!

6/13/16

Warm-up

400m Run
5 of everything included in Filthy Fifty

WOD

Filthy Fifty

For time:
50 Box jump, 24
50 Jumping pull-ups
50 KB Swing 35#
50 Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall Ball, 20#
50 Burpees
50 Double unders

Time: 25:53

Wasn’t feeling super fresh today after the flight back from Durham yesterday and still feeling a bit sore from the squats in Saturday. Got it in though! First time doing this one in awhile. Everything was going fine through the wall balls. Did the box jumps straight through. KB swings were 25-15-10. K2E were 10-10-5’s. Push press was 15-15-10-10. The wall balls really got me. I did 10-10-5’s which took far too long. Next time, I need to do 15-15-10-10 at the very least for everything. 

ROMWOD this afternoon. 

3/23/16

Warm-up

5 minutes in overhead stretch accumulated with PVC + 5#

20 minutes

10 Wall Squats
10 Situps (GHD/Abmat)
10 Back Extensions
10 Pullups
10 Dips

Mobility

Ankle Distraction

WOD

AMRAP in 10 minutes:

2 Pistols
2 Knees to Elbows
4 Pistols
4 Knees to Elbows . . .

First real time doing pistols in a workout. Had to use a 5# counterbalance on my right and a 10# on my left. Otherwise, the workout felt pretty quick. Flew through the K2E doing them all unbroken.

Jeremey—6 rounds + 2 reps

Accessory

5 sets of 45 sec on/15 sec off prone lat stretch with bar