5/15/17

Warm Up

3 Rounds Of:
100M Row Sprint
4 Cossach Squat
5 Goblet Stretch
6 KB Swing Sprint
30s Hand Stand Hold
– Static/Pro-Retract/Head or shoulder tap

Strength

Clean
1-1-1-1-1-1-1 reps

Jeremey – 185, 195, 205, 215 (4xfail), 185, 185
Charlotte – 140, 145 (Power Clean)

Extra Work

10 min EMOM:
– Odd: 2 Strict HSPU
– Even: 2 Muscle-ups

200M Walking Lunge (Took about 7 min)

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

10/6/16

Warm Up

5 Mins Foam Roll Post. Chain
800M Run
20 Lunges
Hamsting Stretch v II ^
15 Passthrough

Mobilty

  • Banded Hamstring Stretch

Strength

1 x 5 Deadlift

1×5@135
1×3@185
1×3@225
1×3@255
1×1@285
1×5@315
1×5@335
1×5@345

Stoked to hit 345# today! That’s roughly 90% of my previous max (385#) for 5 reps. I think 405# is going to fall soon!

Charlotte-180#

WOD

5 x 10 Steps Walking Lunge – AHAP

Warmed up with 135 & 155. All of my working sets were at 185#. 

Charlotte-95#

7/9/16

Warm-up

Run to Carrabas
6 Burpees
6 Cartwheels
Jumping Jacks
BW Squats
Push-ups
Runner’s Stretch (2 min ES)

WOD

Partner WOD (Partnered up with Chris):

50 Plate Burpees
100 Push Press (45#)
150 Situps
200 Lunges
250 Double Unders

1 partner works at a time while the other is running 200m. 

Time: 25:04

Accessory

Squat Clean

95×3
135×3
155×2
155×2
165×1
175×1
185×1
195×1

Tried 205# 2x but missed both times.

6/25/16

Warm-up

200m Skip
200m Run
25m High Knees
25m Butt Kicks
25 Jumping Jacks

WOD

Deck of Cards

25 Minute AMCAP (As Many Cards as Possible)

Hearts – Lunges (3x card)
Diamonds – Box Jump
Spades – Burpees
Clubs – KB Swing

Joker 1 – 400M Run w/ odd object
Joker 2 – 200m Backward Run

Result: Paired up with Josh and Heather. Made it through 26 cards. Pulled both jokers and a bunch of KB Swings.

Accessory

Worked on snatch technique for a bit:

2@65#
2@75#
2@95#
1@105#

Here’s a video at 105#. Need to catch lower. Right now, I’m catching and then squatting. No bueno!


–then–

EMOM for 10 min

1 Squat Snatch @ 95#

Ended up missing once at 3 minutes but got back on the bar and got it in time,

–then–

5 RFT:
1 Power Snatch @ 75#
2 Squat Snatches @ 75#
3 OHS @75#
4 Strict Ring Dips

Time: 6:15

Fun little WOD! Snatch is still my mortal enemy but I was able to get through everything unbroken relatively easily. Squat snatches feel fine at 75#. Need to keep practicing.

4/26/16

Warm-up

20 Double Unders
18 Lunges
16 KB Swing
14 K2E
12 Box Jumps
10 Pass Through
8 Samson Complex
6 Pull-ups
4 Inchworms
200m Run

WOD

4×20 Walking Lunge

Warmed up with:

1×6@45#
1×6@75#
1×6@95#
1×6@115#

Did 4×20@115# for the workout.

Accessory

3 rounds (not for time) of:

15 OH Walking Lunge @ 65#
8 Ring Rows

–then–

3 rounds (not for time) of:

3 HSPU to abmat
4 Kips on rings