6/17/17

Warm Up

800m Run
20 Lunges
Shoulder Circuit
10 Passthroughs
Push Up Pyramid
10 Air Squats

Met Con

22 Min. AMRAP

20 Overhead Walking Lunge (45/25)
18 Sit Ups
16 Wall Balls (20/14)
14 Push Ups
200m Run

Result: 5+5

The OHWL were the hardest part for me. I was able to get through 4/5 sets without breaking them up. The last set, I had to go 12/8. The only other thing I broke were the push-ups, which I broke from the very beginning. I did 7/7 for the first three sets then 5/5/4 for the last two.

6/3/17

Warm Up

Team WOD!

Met Con

AMCAP – As Many Cards As Possible in 25 min

Hearts – O.H.W.L. (45/25#)
Diamonds – Pull Up
Spades – Burpee Box Jump
Clubs – Dips

Joker 1 – 20 KB Snatch
Joker 2 – 30 Toes 2 Bar

I paired up with Stuart, Jamie, Charlotte, and Hillary (Team Average Joes). We dominated at dodgeball! For the actual workout, we pulled a lot of high cards right off the bat, especially pull-ups. I think we got through 21 cards total.

Extra

I convinced my awesome wife to stick around and do the following with me:

25-20-15-10-5
Assault Bike Calories
GHD Situps

Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.

2/21/17

Warm Up
200M Run
10 Samson Stretch
10 Strict Pull Up
10 KB Swing
200M Skip

Technique
– DB Snatch
– Single Arm OH Lunge

Met Con
4 Rounds For Time Of:
200M Run
10 S.A. DB Snatch (right)
10 S.A. DB OH Lunge (right)
200M Run
10 S.A. DB Snatch (left)
10 S.A. DB OH Lunge (left)

Jeremey – 23:15
Charlotte – 24:43 (Row)

My overhead flexibility really hurt me here. For each set, I would do 9 snatches, take 10 seconds, do my last snatch, and then go straight into the OH lunges. On my right side, I was able to get through them all unbroken. My left flexibility overhead really let me down. I had to do 5+5.

12/1/16

Warm Up

40 Double Under
1 Lap Bear Crawl
10 Supine Ring Row
20 Push Up
10 Passthrough

Mobility

– Lax Ball – Pec

Strength

5×5 Bench Press AHAP

Jeremey-180#
Charlotte-105#

Met Con

12 Min AMRAP
20 Squat
7 Single Arm KB Swing (Right)
10 S.A.O.H.W.L. (Right)
7 Single Arm KB Swing (Left)
10 S.A.O.H.W.L. (Left)

(53/35#)

Jeremey-4+27 RX
Charlotte-4+15 RX

7/30/16

Hit the 9:00am class this morning. Great group with some new faces. Crushed a solid workout.

Warm-up

400m Run

2 Rounds:

8 Samson stretch
8 Passthroughs
8 Wall Balls
16 Lunges
8 Situps

Mobility

2 minutes each side:

  • Lizard

WOD

5 RFT:

20 Wall Balls (20#)
200m Run
20 Situps
200m Run
20 OH Walking Lunge (45#)
200m Run

Time: 33:29

Deceivingly tough one today! My quads were rocking from the heavier front squats last night. My main goal going in was to do all the sets of wall balls unbroken. I was successful there. The OH walking lunges caught up to me though. Did those 10/10 for the last four sets.