Dead runs

Warmup:
Row 500@2:05

WOD:
Three rounds for time of:

Run 400 meters
Deadlift 135X21
12 Handstand Push-ups

15:42

Buyout:
Incline bench 135x6, 145x6, 155x5, 165x4, 175x4
Pullups 8, 8, 8, 8, 7

BW: 194

Easy squat day

Warmup:
Row 250@1:00

WOD:
5x5 Back squat

A2A 225, 225, 245, 265(f) 245

Buyout:
5 rounds of 10 pushups and max reps dumbbell chest press
50x8, 55x8, 60x7, 65x6, 70x4

Row 1100@5:31

BW: 196

3x7 Shoulder press, weighted pullups

Warmup:

Row 500@2:00
CFWU

WOD:
3x7 Shoulder Press @ 135, 145, 155, 155, 145, 145, 155
3x7 Weighted Pullups @ 50, 55, 55, 50, 50, 50, 45, 45


BW: 195

Morning Run

Had some timing and reception issues, but watch said 2.17 @ 26:11, 12:04 pace. I was running flat out and it was reading a 22:37 pace, and gmaps pedometer shows 2.59 miles, so I'm dubious...

42°, sunny, a little fog, no wind.

Deads and HSPUs

Warmup:
CFWU
Row 250@0:58

WOD:
Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

315, 10
335, 8
345, 9
325, 8
325, 8

Buyout:
EZ-Curls
75x8
80x7
85x6
75x4

BW: 193

Morning run

5K in the woods, 35:55, 11:37 pace.

35°, sunny and no wind.

Row, row, row your C2

Warmup:
Row 250 @ ?

WOD:
Four rounds for time of:
Row 500 meters
Rest 3 minutes

1:44, 1:46, 1:49, 1:49

Buyout:
Incline bench at
135x8, 155x6, 175x3, 135x3

BW: 193

Chest and core fun

Hard week! Didn't wanna do anything too serious as we're hiking tomorrow, so I did some chest and core work, alternating sets.

Warmup:
Row 500M@2:03

Bench:
135x8, 145x8, 155x8, 165x7, 175x6, 185x4, 195x3, 205x1

Core:
10 GHD, 10 GHD, 10 GHD, 0:45 plank, 0:30 side plank on both sides, 8 weighted situps @ +25#, 8 KTEs, 4 windshield wipers and 4 KTEs, 50 ball situps

Cooldown:
Row 1K @ 5:30

BW: 195

OHS fun

Warmup:
Row 500@1:53

WOD:
3x5 Overhead squat
3x5 Weighted pullups

OHS @ 95, 145, 145, 135, 135
WPU @ 50, 60, 60, 50, 50

Buyout:
Active recovery: row 2K easy pace @ 10:35.

BW: 194#

Morning run

Quick one - 2.15 miles, 24:33, 11:27 pace.

43°, nicely sunny and no wind.

Linda... is a WHORE!

Warmup:
Row 500M@1:50

WOD:
Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift 275#
Bench press 185#
Clean 135#

34:57

BW:194

Split jerks

Warmup:
Row 500@1:58
CFWU

WOD:
7x1 split jerks
185, 195, 195, 205, 215, 225, 205

7x3 weighted pullups
50, 55, 55, 60, 65, 65, 55

Morning Run

3.21 @ 37:33, 11:42 pace

56°, minimal wind, partly cloudy. Nice run.

The trail running paces seem slow to me - it certainly feels like I'm running farther and faster than the numbers report.

AMRAP fun

Warmup:
Row 250@0:54

WOD:
20 minute AMRAP of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Six rounds. Ugh.

Bodyweight 194

First day back...

First day back after a two week layoff. Took it easy.

Warmup:
Row 500@2:02
CFWUx2

WOD:
Back squat 3x5

225, 275, 275, 285, 225

Buyout:
Bench press 135x8, 185x5, 225x2
3 minutes jump-rope drills

BW: 194