6/15/17

I’ll start today by saying that I only slept 4 hours the night before after a red eye flight from San Fran. I knew today was going to be rough in the gym and boy was I right!

Warm Up

30 Doubles 20 Singles 10 Doubles (unbroken)
10 Passthrough
9 Reverse Burpee
8 Pull Up
7 Goblet Stretch
5 Wall Walk
4 Ring Muscle Up
5 Dumbbell Thruster

Met Con

15-12-9

DB Thruster (50/35)
Ring Muscle-up

I did 5 ring muscle-ups then scaled to C2B and ring dip. I just felt smoked today and completely out of energy.

Time: 15:15

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.

5/5/17

Warm Up
4 Rounds Of:
100M Row Sprint
4 Cossach Squat
5 Goblet Stretch
6 KB Swing Sprint
Partner Ring Holds:
– 10s Top
– 10s Bottom
– switch

Met Con
“Elizabeth”

21-15-9
Clean, 135# / 95#
Ring Dips

Jeremey – 9:52 Rx
Charlotte – 14:19 (Band dips)

3/13/17

Warm Up
2 Rounds Of:
10 Passthrough
10 OH Squat
10 Sit Up
10 KB Swing
10 Pull Up
10 Dip

Mobility
– Couch stretch

Met Con
4 Rounds For Time Of:
12 KB Swing (53/35#)
12 Ring Dip
200M Run
12 Pull Up
12 Push Up
200M Run

Jeremey – 22:00
Charlotte – 27:21 (Bar Dips)

12/20/16

Warm Up
Shoulder Circuit
10 Passthrough
Push Up Pyramid
15 Ring Row
20 Lunges

Mobility
– Chest Stretch

Strength
15 Min EMOM
3 Bench Press @ AHAP

Jeremey: 165#
Charlotte: 105#

Met Con
15-13-11-9-6-3-1
Strict Dips

20 Jumping Lunge between each set *

Jeremey: 8:56 (RX)
Charlotte: 10:55 (M + Red)

12/13/16

Warm Up
2 Rounds of 10 Reps:

Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

Mobility
– Lax Ball Under Foot

Met Con
17 min AMRAP:

10 Ring Dip
15 KB Swing (53/35#)
30 Double Under

Jeremey-8+9
Charlotte-7 (Scaled dips)

12/8/16

Warm Up

2 Rounds of 10 Reps:

Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

Technique

– DB Snatch

Met Con

4 Rounds For Time Of:

8 Ring Dip
10 Cal Row
12 Burpee Box Jump
14 DB Snatch
16 Jumping Lunge
18 Sit Ups

Jeremey-18:27 RX
Charlotte-20:38 (Bar dips)