Cardio wod

5x

50 Double Unders

20 sec sprint on rower

rest 3 min

+

5x

10 Burpees AFAP

20 sec airdyne @ 85%

rest 3 min

**Give or take a few scores for the clock. 

A. :55, :55, :56, :57, ? 

10 unbroken butterfly pull ups after each round. 

B. :47, :52, :48, :49, ? 

Good to work on burpees.

Strict press/split jerk

A. Strict Press 3, 3, 3; rest 2 min

B. Split Jerk 3, 3, 3; rest 2 min

+

12 Min AMRAP

2 Strict HSPU

4 Muscle Ups

8 Kb Swings #53

A. 95,100(2), 100 

Need to go lighter on these in the future and really work on not moving anything but my shoulder/upper body. 

B. 155, 160, 165(1)

Wod: 5+5

I really happy with this. The MU felt pretty good today. Only failed 1or2. When there r MU I just take my time because I don't want to fail. I need to figure out just a how much time is too much, but enough. Did 3-1 for first round then 2-2 then towards the end did 2-1-1 on MU. Hspu got hard at the end too. Did singles for the last 2 rounds. 

Squat clean/front squat complex

A. 1x Squat Clean + 4x Front Squats x4; rest 2 min

+

3 Rounds:

25 Wall Balls #14

20 Pull Ups

15 Burpee Box Jumps 20”

A. 145, 155, 160(failed @3rdFS), 160(missed last rep) 

Def need some coaching on my front squat. I feel like squat cleans are easier than front squats. I feel like I'm taking too long to go down and wasting a bunch of energy. 

Wod-10:37

So tired during this one. 15/10 on wall balls. Pretty stoked on that. 10/10 pull ups and just keep going on those darn burpee box jumps. 

Squat snatches

A. Squat Snatch 20 singles @ 75-90%; rest 2 min

+

3 Rounds

400m Run

9 Hspu

12 Power Snatches #65

A. 95,95,100,100,105,105,105, 110,110,110,115 for rest. 

I actually liked this. It was kinda relaxing. I wish we could have gone heavier at the end. 

Wod: 9:04. 

Glad I did this with the girls, Shea pushed me on the run and rhiannon pushed my on the HSPU and snatches. 

2k rows, wod

2k Row x3; rest 5 min 

Row 8:49, 8:46, 8:41 

Happy I ascended these...by a little. The first 1 row as rough, then it was just push through to the finish. On the last row I tried to do intervals with 100 m. (100m on 100m rest) it seemed to help, and it made it go by fast. I seriously need to go see Ed my hip was killing me during these. 

For time: 

50 Wall Balls #14

50 Double Unders

30 Ctb Pull Ups

30 Burpees

10 Power Snatch #95

10 Burpee Muscle Ups

Wod: 14:47 

Everything felt pretty good but my c2b felt awful. Think I need to stick to lipping if those come up in the open. I'm just not proficient enough to do them in a wod. Only failed 1 MU, I need to keep my palms in on the kip (no turn out, it screws me up) 

Squat clean cluster/ 13.4

A. Squat clean clusters 2.2.2 x 3; rest 30 sec / 3 min

B. Glute Ham Raises 4x8; rest 2 min

+

7 Min AMRAP

3.3.6.6.9.9

C&J #95

Toes to Bar

A. 150(failed last rep), 150, 155(2 reps total-1,0,1) 

Good practice, but my back was kinda tight and it was just heavy!! 

B. Done. 

Wod: 91 

Cleans and jerks felt weird, couldn't get into a rhythm, but overall happy with this. 

1 rep max front squat, PJ-SJ complex

A. 1 rep max front squat

A. 2 Push Jerks + 1 Split Jerk x5; rest 2 min

B. Cuban Presses 4 x 15 reps; rest 90 sec

+

10 Min AMRAP

5 Hspu

10 Burpee Box Jumps 20”

A. 195 

Yea!!! My goal was 185 today. So happy with 195. Went for 200 and dropped it at the bottom. Not today. 

A. 140, 145, 150(failed 2nd PJ), 145, 150 

These felt off today. At the end Ryan said. Knees out, weight back. 

B. Done @ 15/25#. 15 GHD sit ups in between sets. 

Wod: 8 rounds 

This tots felt like an open wod. Still don't feel like I have the get up and go vibe. Maybe I just need the open to start. 8 days... 

 

Split jerk, rowing, squat snatches & heavy deadlift wod

Am:

A. Split Jerk: 3, 2, 1, 3, 2, 1; rest 2 MIn

+

Row:

500m for time; rest 1:1

400m for time; rest 1:1

300m for time; rest 1:1

200m for time; rest 1:1

100m for time; rest 1:1

Pm: 

A. Squat Snatch Clusters 2.2.2x3; rest 30 sec / 3 min

+

3 Rounds:

10 Deadlifts #185

10 Box Jumps 30” (step down)

Am: 

A. 145, 155, 165, 155, 165, 175, 180!!! 

10 LB PR!! 

These felt really good today! Some weren't so pretty, but I'm so happy to finally get a PR in something! 

1:55, 1:32, 1:10, :46, :22 

Rowing, boo! The 500 felt really long. I've been doing 1000 m rows at least 3x a week in warm ups, so I do feel a little more comfortable on the rower. This was good practice. 

Pm: 

100, 105, 115!!! 

So happy Ryan made me do 115. My pull felt really good today. Wasn't rushing my first pull and really pulling hard on my second. I can't believe I did that many at 115!!! 

Wod: 3:47

Did all deadlifts unbroken (cause rhiannon did :) I was going really good on my box jumps till my fall. I'm bummed cause I felt like I was keeping a good pace. 

Overall really really happy with today. So good to have the day off and be with the girls!!! 

2/13 hang squat cleans

A. Hang Squat Clean: 5, 5, 5, 5, 5; rest 2 min

+

20 Min AMRAP

5 Power Cleans #105

10 Toes to Bar

15 Wall Balls #14

(11.4)

A. 125, 135, 135(4), 135, 140 

B. 9+15

All cleans and T2B unbroken 

Strict press/push press/push jerk complex

A. 5x Strict Press, 3 Push Press, 1 Push Jerk x5; rest 2 min

+

12 Min AMRAP

4 Strict HSPU

8 KB Snatches (per arm) #35

12 Box Jumps 20”

A. 90, 90, 95(4SP), 95(4SP), 95(4SP) 

Wod: 8+20 

Back squats

A. Back Squat: 10 sets of 3; rest 2 min

B1.5 tng Power Snatch #95 x5; rest 1 min

B2.  3 Unbroken Muscle Ups x5; rest 2 Min

+

21-15-9

Burpee

Chest to Bar Pull Ups

A 175, 175, 175, 175, 180, 180, 180, 180, 185, 185 

Put my hands down for the last rep of the last two sets, so I didn't go up. 

B1.  Done. 

I was kinda dreading this. I just teally tried to focus on form, big pull and get low quick. 

B2. Done. Last round did 2, failed 2 reps then waited ~45 seconds and went for the last rep. This was really good practice 

Didn't do the wod. Need to watch my shoulders and Listen to my body. I was wrecked after last weeks ring dips, so I wanted to be safe. 

Squat cleans

North rim 8:00

A. Squat Clean Clusters 3.3.3x3; rest 30 sec / 3 miun

B. Weighted Glute Ham Raises 4x8; rest 90 sec

+

10 Min AMRAP

10 Overhead Squats #75

10 Burpee Box Jumps 20”

NorCal 11:00

Skills: 

10 Pistols

Max strict Hspu

10 Butterfly chest to bar 

Wod: 

5 power cleans (100) 

10 toes to bar 

15 wall balls (14/10 ft) 

5 rounds-

20 med ball sit ups 

25 m crab walk 

8:00

A. 140, 140, 145 

B. done 2 without weights 2 with 10 lbs. 

I hate these. I thought I was getting better at them, but apparently I have been doing them wrong. Whatev. 

Wod: 6 rounds even. 

Did all OHS unbroken. My legs were blown up. Ready for a rest day!!! 

11:00

Did pistols without holding my leg and just barley touching a short box. Keep weight on heal, chest UP! 

Hspu Mostly did about 6-7. Worked on tripod position and pushing head thru at the top... Like a press 

CTB. We both super surprised ourselves on these. I think i did 7 in a row at one point. I don't know what got into me! When I was getting tired I was just dropping straight down. Need to work on leaning back to keep the rhythm. 

Wod: 4+11. modified 2011 open wod. I wasn't really doing it all out because I was tired from everything else this morning. Started to get super fatigued with the wall balls, but was trying to do them as unbroken as possible. 

Fun like ditty at the end 😜

Split jerk 1 rep max

A. Split Jerk: Build to a Max

B. 10 Singles @ 80% of 1 RM; rest 2 min

+

100 Burpees

75 Double unders

50 Cal Row

25m HS Walk (30 Shoulder touches)

Wod: totally forgot my time. Maybe 15:20. I have no idea. This wod was fun to do with the girls. I felt pretty good about hanging with karli (the gymnast) on my handstand walks 😜

A. 170 

looked back and this the same as my last 1 rep max.

B. @140 1 min rest btw reps. These felt easy. I feel like my 1 rep should be more but testing it after the wod prob isn't ideal. 

1 1/4 back squats and power snatch clusters

A. 1 1/4 back squats 4 sets of 6 reps; rest 2 min

B. Power Snatch Clusters 3.3.3x3; rest 30 sec / 3 min

+

20 Wall Balls #20

3 Rope Climbs

20 Wall Balls #20

2 Rope Climbs

20 Wall Balls #20

1 Rope Climb

A. 135,140,145, 150 

This was hard. Didn't think I'd be Ble to go that heavy for 6

B. 105,105,110(clusters of 2) 

Did this Sunday and wasn't able to do as much at 110. Feel like I should be able to do more on this. 

Wod: 5:54 

10s on all of the WB. Tried not to drop it. Wasn't as bad as I thought I was gonna be. 

PP/PJ/SJ complex, ring dip wod

A. 3x Push Press, 2x Push Jerk, 1x Split Jerk x5; rest 2 min

+

15 Min AMRAP

10 HSPU

15 Ring Dips

10 Strict Pull Ups

A. 125, 130, 135, 135(failed @ 2nd PP), 135(failed 3rd PP, but finished set),135

Wod: 3+16 

Ring dips!!! Although I felt like all of then were legit, which is rare for me. I guess they're getting better. 

Practiced MU. 2 unbroken EMOM for 5 mins. 

Front squats

Strength: FrontSquat
10 sets of 3 

Wod: 3 Rounds
20 Hang Squat Cleans #95/65
15 Pull Ups
10 Burpees Over Bar

Strength: 145,150,155, 155, 155, 155, 160, 160, 160, 165(2) 

160 felt good. 165 no good! 

Wod: 8:19

First set of 20 unbroken, then 15/5, then 13/7. Good wod. Lung burned. Good prep for the open! 

Power snatches

A. Power snatches Clusters 3.3.3 x3; rest 30 sec / 3 min

+

7-6-5-4-3-2-1

Deadlift #185

14-12-10-8-6-4-2

Chest to bar pull ups

A. 100,105,110 (only 1 cluster) 

Prob should have stayed at 105! The first cluster at 110 felt good, just couldn't maintain. 

Wod: 4:52 with reg pull ups 

Can't do c2b at the house, ceilings too low. All DL unbroken and felt good. Feel like I haven't done DL in forever.