5K

5K on the usual route, 26:24, 8:37 pace

71°, 15MPH winds

Run swing and pull

Warmup:
Not a thing...

WOD:
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

27:53 - I was shooting for sub-30, so I'm happy.

Buyout:

1:00 Max rep pushups, 1:00 recovery
27, 18, 17.

BW: 194

Half Angie

Warmup:
Row 500@1:39

WOD:
50 pullups
50 pushups
50 situps
50 squats

13:04

This sucked major ass. Pullups have really gone to total shit this summer. Bodyweight has climbed. This is an unacceptable state of affairs.

BW: 199

Cleaning up the pullups

Warmup:
Row 500@2:00

WOD:
21-15-9 reps of
135# Clean
Pullups

10:42

Buyout:
Bench press:
135x9
145x8
155x7
165x6
175x5
185x3

BW: 194

400s at 1:1

Warmup:
150' of tire flips
CFWU

WOD:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

7 rounds, for 2800 meters, at 19:31.
Run times were 1:43, 1:34, 1;22, 1:29, 1:21, 1:23, 1:17

Buyout:
Bench press
135x8
155x8
175x5
195x3
215x1

Pec Deck
8@80
7@100
5@120

Curls(!)
First time doing curls in 3 years, did 2x8 of ez-bar curls @ 55#.

BW:194

Heavy thrusters and quarter miles

Warmup:
Row 250M@1:00
CFWU (without dips)

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

23:51 total

Ugh. Heavy thrusters suck ass.

BW: 194

Lunges and pullups and situps, oh my!

Warmup:
200 feet of tire flips, maybe 250# tire
Row 250M

WOD:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Buyout:
Clean practice, plus a heavy single @ 205#

BW 194

Dead toes to the bar for a swing....

Warmup:
Row 500@2:00

WOD:
275 pound deadlift, 20 reps
40 Toes to bar
40 Kettlebell swings, 2 pood

13:10

Had to modify - ran outta time and had to dodge the guy curling in the squat rack.

200-400-600

3x( 200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Round 1:
200@0:41.44 / 5:14 pace
400@1:48.79 / 6:53 pace
600@2:54.52 / 7:21 pace

Round 2:
200@0:46.02 / 5:50 pace
400@2:00.62 / 7:23 pace
600@3:05.79 / 7:57 pace

Round 3:
200@0:50.47 / 6:30 pace
400@1:55.78 / 7:23 pace
600@3:04.83 / 7:42 pace

Half-mile there and back, 4:44 or 9:33 pace on the way back.

70°, 98% humidity, light winds.

5K

5K on the route near the office.

25:48, 8:19 pace.

79°, 66% humidity, 8MPH winds

Warmup:
Row 500@1:50

WOD:
Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

14 rounds.

Buyout:
Bench press
135x8
155x8
175x6
195x2

BW 196

Squeaky cleans

Warmup:
Row 500M
CFWU

WOD:
Clean 3x7

5x6 HSPUs

Cleans @ 155, 175, 185, 195, 205(f), 185, 185

Buyout:
70 Double-unders in 3:00

10 of 10

Warmup:
Row 500@1:50

WOD:
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

24:10. Subbed ring dips.

Buyout:
Squats
135x8
225x6
275x3
325x1(f)
325x1(not full depth, but close)
225x6

BW 198(!)

Sweatin' balls redux

Another run, 2.6-ish, 8:50-ish pace. Hard to run fast in this heat.

93°, no wind, moderate humidity.

Intervals - sweatin' balls!

9 x 115M repeats, 2:1 recovery
0:21
0:23
0:23
0:20
0:21
0:23
0:20
0:22
0:22

hot as hell, 100°, 60% humidity, light winds

Hill loop and hill repeats

The usual hill loop plus 4x hill repeats.

To the hill .74M @ 8:13 pace
hill repeats:
1:24 / 8:55 pace
1:20 / 8:33 pace
1:29 / 9:16 pace
1:33 / 8:40 pace

1.4M @12:31 / 9:02 pace
home stretch .4M @ 3:53 / 8:10 pace

Total of 3.81M in 40:08 / 10:32 pace