A rowing we will go

Warmup:
CFWU

WOD:
Row 5k

21:01

That was hard.

Buyout:
Finished up with some squats:
185x5
235x3
285x1
305x1(f)

BW: 192

Big and Little - Bench

Warmup:
row 500M - 1:46
Bunch of easy bench

WOD:
Bench press 1-10-1-20-1-30 reps

225, 175, 205, 135, 205, 95

Total of 1040. Set of 20 and 30 broken up a little; I couldn't believe how heavy 95 feels at about rep 20...

Buyout:
4 minutes of jumprope drills

BW 190

Big and Little - Deadlifts

Warmup: row 500M - 1:46
CFWU 1x

Deadlift 1-10-1-20-1-30 reps

385, 315, 385, 225, 365, 185

Total of 1860


BW 192(!)

Big and Little - Front Squats

Warmup: row 500M - 1:46

Front squat 1-10-1-20-1-30 reps

245, 185, 255 (PR!), 155, 235, 115

1190 total. That one was really hard - 20 reps is a ton, and 30 feels impossible.

Finished up with some incline bench
95x5
145x5
195x4

BW 192(!)

Heavy singles - cleans, 5x5 bench and pullups

7 rounds of squat clean singles
205, 215, 225(f), 225(f), 205, 215, 215

It was really weird; 215 went OK, but 225 was completely impossible.

Incline bench 5x5 at 135, 155, 165, 170, 170
Weighted pullups 5x5 at 50, 50, 50, 50, 50

Finished up with 3 minute jump rope drills

BW 189

Thrusters and 400s

Four rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Ugh, 21 minutes or so - had a timing problem

The 300 Workout

25 Pullups
50 Deadlifts @ 135#
50 Pushups
50 Box Jumps 24” box
50 Clean and Press @ 50#
50 Floor Wipers @ 135#
25 Pullups

23:57

300 reps total

BW 192

Squat triples

Warmup: CFWU, 1 round

WOD: Back squat triples, 5 rounds

Squats @ 275, 275, 275, 275, 275(2)

Buyout:

50 ball situps, full hyperextension

vanity press
135x8
145x7
155x6
165x5
175x4
185x3
195x2
205x1
135x7

BW 188

Pushmi-pullyu

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

18:59.

Finished up with 4 minutes of jump rope drills

BW 186

Lumberjack 20

For time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

32:24.

BW 185

TGU AMRAP

20 minute AMRAP of:
Row 500 meters
25 Turkish Get-ups with a 55-pound dumbbell

Holy cow, 1 full round, 1 row, and 1 extra TGU. Yikes.

BW 186

Elizabeth, 5K

Elizabeth, done a the house - modified with ring pushups instead of ring dips at 10:30.
5k on the weekend with Steph, maybe 35, 4o minutes?

Run and cleans and bears, oh my

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

29:00 on the nose, as Rx'd. Crazy hard, was down to singles on the cleans at the end.

BW 188

Grace

On Monday:

Grace
Clean and Jerk 135#, 30 reps
6:15.

Today:

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

800M@3:15, 18:10 total, gonna feel that tomorrow...

Finished up with some vanity press:
8@135
7@145
6@155
5@165
4@175
3@185
2@195
1@205
8@135

BW 188

push jerk progression, box jumps

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP at 135, 145, 150, 155(f), 145
PP at 145, 155, 155, 165, 165
PJ at 135, 155, 165, 145, 145, with a lotta wrist pain.




100 24" box jumps, first 60 at bodyweight, the next 20 holding a 25 pound plate, the last 20 holding a 45 pound plate.

BW 191

No, seriously...

Using a single 60lb dumbbell for both thrusters and pull-ups, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Holy cow... I did the first round as Rx'd. Things quickly fell apart after that. The thrusters were no problem at all. The pullups were basically impossible. 22:47.

Finished up with some squat cleans. Yikes!

Front squats, pullups, HSPUs and jumprope

5x3 front squats at 225, 235, 225, 225, 225
Pullups, 5 rounds of various and sundry pullup types
5x5 HSPUs
3 minutes jumprope drills
BW 191