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6 Rounds of:
Run 400 meters
20 Back Squats 135/95
Only completed 4 rounds today, heat got the best of me at lunch. 2 @
135, 1 @ 115 and 1 @ 95
I’m sure it had something to do with the more than normal amount of
beer this past week, but excuses won’t get you anywhere…
Core Warm-up WOD
then
20 minute AMRAP:
Run 400 meters for time
Rest for the equivalent time
Core WOD – 5 rounds plus 4 or 5 HR
7 laps (I almost made 8 with the Army guys)
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
27:11 – I got through 75 pull-ups before having to move to the bands.
Push-ups were all on my knees, sit-ups were fine and I powered right
through all 100 air squats unbroken.
3 Rounds for Reps with 1 min at each exercise
1 minute rest between rounds of :
Burpees
Squats
KB Swings 2/1.5 Pood
Wall Ball 20/14
Toes to Bar
261 reps – 1.5p KB and mix of toes to bar and knees to elbows (wall
balls still suck, but I did use the 20# ball)
Push Press
5-5-5-5-5
– then -
4 hill sprints
145 – 10# PR
10.6 10.7 11.6 12.1 sprints on the big hill
7 rounds for time of:
4 Squat Clean & Jerks (135/95#)
16 Deadlifts (135/95#)
32 Double Unders
24:34 1 round scj @ 135#, rest @ 95# So, today I’m going to ask the
coaches what I can work on while not at the gym to help with upper
body strength.
Five rounds for time of:
Run 400 meters
30 Good Mornings 45lbs
250/175 pound Deadlift, 15 reps
31:50 RX @ 255# I love lower body workouts.
4 rounds for time:
400m run
20 dumbbell squat clean thrusters 35/25lbs
10 box jumps 30/24in
24:41 @ 25# dumbells
15 min AMRAP:
10 push jerk 135/95lbs
10 pull ups
10 feet elevated ring rows
4 rounds + 10 push jerks. As noted before, my upper body is my
weakest link. I managed 1 round at 135# then did the remaining at
95#.
Back Squat
5-5-5-5-5
and
4x25m shuttle runs
Rest 30 sec between sets on sprints
245# that’s a 30# PR from last time
