Not feeling great today. The whole house is sick. Still, got out to the dog park with Tucker and rucked 3 miles with 30#.

I was going to wait until tomorrow to give 17.2 another go, but Todd and Heather were headed back to the gym tonight so I decided to do it at 7:30pm with them.

12 Min AMRAP Of:

2 Rounds:
50′ Front Rack DB Lunges (50/35#)
16 Toes 2 Bar
8 DB Power Clean (50/35#)

2 Rounds Of:
50′ Front Rack DB Lunges (50/35#)
16 Bar Muscle Up
8 DB Power Clean (50/35#)

This time, I got 12 muscle ups in the first round. I did two things differently. On the T2B, I went in 4’s so I didn’t blow out my core. On the DB cleans and lunges, I did 7 reps, rested, did the 8th and then started lunging immediately. I didn’t rest at all on the lungs this time around. My split time was 4:50 so I was about on pace for last time.

When I got to the bar, I did a set of 4 right away and thought, “this is what it should feel like!” Then, I did a set of 3 and some 2’s. Unfortunately, I lost them after about 11 and had to struggle for that 12th. Such is life. I still know I should be able to do 16 and get to the next round. 


This workout could alternatively be titled “Vacation Kicks Your Ass.” Didn’t work out for 11 straight days while we traveled to Thailand. Had a blast, but it surely showed today. Had a really rough time and some of my worst scores ever on two benchmarks.

Warm Up

800M Run
8 Inch Worm
10 KB Swing
5 KB Swing Heavy
5 Strict Pull Up
10 Kipping Pull Up

– Couch Stretch
– Elbow 2 Instep

Met Con


Jeremey: 6:36

Met Con


3 Rounds For Time Of:
400M Run
21 KB Swing (53/35#)
12 Pull Up

Jeremey: 9:56

Helen, in particular, was disappointing. I came off the first run in 1:27, and I was done with the first round in 2:30. Came in off the second run at 4:15 (1:45 run). I’m not sure what time I left for the last run, but it couldn’t have been more than 5:40. The wheels came off during the third run. I came in at 7:50 after almost walking. I had to break up the KB swings to 11-10 and thought I was going to puke the entire time. Did sets of 4 to finish the pull-ups. I’m never taking another vacation again! 🙂

Got in 3 miles of rucking in the afternoon with a 30# pack. Walked around Westminster Hills dog park with Tucker. Did 50 steps of walking/50 steps of running the entire time. Averaged 14:06/mile.screen-shot-2017-02-08-at-8-12-11-pm