Awesome test today with Nancy! I was excited about this one coming in because the OH squats at 115# on Saturday felt pretty solid. I was convinced I could fly at 95#.

5 rounds for time:

  • 400m Run
  • 15 OH Squats (95#)

I finished the first run in roughly 1:45 keeping a conservative pace. OH squats were unbroken through all sets. Headed out for my last run around 10:00. Finished at 12:59 for a 24 second PR! Very happy to get under 13:00.


Graham wouldn’t cooperate with his nap so Charlotte and I had to attack “Kelly” in the garage. Scaled the wall balls to empty bar thrusters.

5 rounds for time:

  • 400m Run
  • 30 Box Jump (24”)
  • 30 Thrusters (45#)

I stepped down on all of the box jumps to keep my heart rate under control. Thrusters were all done in 2 sets (16/14 or 18/12).

Round times:

R1 | 04:42 |
R2 | 04:59 |
R3 | 05:19 |
R4 | 05:50 |
R5 | 05:14 |

Finished in 26:04.


Headed out into the garage around 11am to knock out a workout after a walk with the family. Got around 5 hours of sleep last night so I wasn’t feeling too bad. My hamstrings are definitely still a bit sore from Friday!


6 sets on a 12:00 clock of:

  • 2 Hang Power Clean
  • 1 Power Clean
  • 1 Front Squat

I warmed up with 95# and 135# before using 155, 165, 175 (2), and 185 (2) for the working sets. Felt good, but still going far too wide on the power clean.


2 rounds for time:

  • 800m Run
  • 20 Power Cleans (135#)

I was done with the first round around 5:30. Went 7/7/6 on both sets of power cleans. Finished at 11:41. The heat definitely made the runs a bit steamy!


EMOM for 10:00:

  • Odd: 8 T2B
  • Even: 15 sec Ring L-Sit (bent knee)

Hung a new set of rings from Again Faster this past weekend and wanted to get them some action. The L-sits were harder than I thought they would be! For the T2B, I tried to keep my legs as straight as possible.


Out in the garage at 9AM. Legs are pretty toasted from yesterday’s squat session. Tackled the Linchpin workout for the day.

3 rounds each for time of:

  • 12 Pull-ups
  • 21 KB Swings (53#)
  • 400m Run

Rest 3:00 between rounds.

My round times were 2:30, 2:32, 2: 44. I was finishing the pull-up/KB swing work right around 1:00 except for the last round where I inexplicably lost my butterfly kip probably due to the new pull-up bar that was lower to the ground in our garage.


50 pull-ups not for time

Completed mostly in sets of 3-5 with short rest in between.


Zach came over at 10AM to help hang the new squat rack in the garage. So, after we knocked that out, we did a partner version of the WOD for today.

Graham slept 3 hours and then 4 hours last night so I got a total of 6.5-7 hours of sleep! Felt pretty great today.

12-min AMRAP with a partner:

  • Partner 1: Max Hang Power Cleans (115)
  • Partner 2: Run 200m

Partner 2 is the time keeper. Switch when they’re done with the run.

I completed 7 rounds and a partial set of hang power cleans. In all, I did 88 HPC (15, 15, 12, 12, 12, 12, 10).


Half Murph at the park with a few folks to celebrate Karly’s birthday!

For time:

  • 800m run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 800m Run

Break the pull-ups, push-ups, and squats into 10 rounds of 5/10/15.

We took the first 800m pretty casually. The pull-ups were all strict off of a swing set pole. Finished in 15:30. Only had to break the last set of push-ups 8/2.



On a 15:00 clock, work up to a heavy complex of:

  • 1 Deadlift
  • 2 Hang Power Clean
  • 3 Front Squats

I worked up 95, 115, 135, 155, 165, 175, 185, 195, and then 205. Happy to hit 205 on this one after not touching a barbell for so long.


12:00 AMRAP of 3, 6, 9… reps of:

  • Hang Power Clean (135#)
  • Box Jump (24″)
  • 200m Run

I stayed unbroken on the HPC through the round of 15. Broke the round of 18 into 10/8. Finished a total of 15+36.