5 rft

run 400m
5 manmakers w/ 10# db's
10 T2B

23:37

manmakers, T2B and running, could I program anything worse for myself, basically 3 goats in 1 WOD.

Baseline

Running Baseline

Run 400m
40 squats
30 sit ups
20 push ups
10 pull ups

4:37

performed poorly on push ups and pull ups, not to bad, got the 400m in 1:40.

Cleaning

Squat Cleans

7 x 1

135x3, 155x2, 175/ 195/ 205/ 215/ 225/ 235/ 240(f)

pleased with these numbers, getting back to pre knee injury #'s

Slow and Old

7 rft

7 pull ups
7 burpees

6:47

I really thought I would have been faster.

For Time;

2000m Row (7:50)
then
5 rds
25 sit ups
5 push jerks @ 165#

19:10

Press

5/5/3/3/3/1/1/1

95/115/135/145/150/155/160/165(f)

---------

3 rft

10 burpees
10 TGU's alt. arms

6:52

Death By Pull-ups

Death by Pull Ups

13 rds even

For time:

10 squat cleans @ 135#
50 double unders
8 sq. clns
40 du's
6 sq. clns
30 du's
4 sq. clns
20 du's
2 sq. clns
10 du's

10:59

Got my first Bar Muscle-up! And then got another!

1/19

AMRAP 20

20 double unders
15 KBS @ 55#
10 pull ups

8 rds + * KBS

Dead Lifts x 3

135(10), 185(5), 225(5)
255/275/295/305/315

--------

10 rft
10 WB @ 15#
10 sit ups

7:04

1/17

3 rft

run 400m
row 500m
50 double unders

17:45

Overhead Squats
5 x 5

135/145/155/165/175


------

3 rft

25 thrusters @ 45#
10 pull ups

6:36

3 rds was perfect, got the exact metabolic response I was looking for in this WOD.

For time:

row 1000m
10 hang Sn. @ 75#
10 sit ups
row 750m
10 hang Sn. @ 75#
10 sit ups
row 500m
10 hang Sn. @ 75#
10 sit ups

16:39

lower back still sore, so snatches were harder than they should have been.

800m run

4 rds
5 C2B
5 Dips
10 T2B

800m run

20:38

not very good at all, my lower back is still tight from the clean and jerks, struggled with the T2B's could only muster 5 at a time

Clean & Jerk

1 Squat Clean
1 Front Squat
1 Jerk

95x2/ 115x2/ 135x2/ 155/175/195/205/215/225

everything felt good, got 225# overhead for the first time in a long time.

Rest Day

A much needed rest day, would have liked to got out on the bike but very tired. Did not sleep very well and got less than 4 hrs.

Run & Squat

4 rft

400m run
50 squats

15:40

felt good. really loosend up after the first round.

amrap 20

20 box jumps (20")
20 KBs @ 45#
20 cal row

6 rds + 2 box j's

took a little bit to get going, working out the stiffness even after a warm up, all sets were unbroken, exercises seemed to work well together.

1/7

Push Press

5 x 3

135/155/175/185/195/205

--------

amrap 10

10 thrusters @ 75#
5 burpees

6 rds + 6 thrusters

this on was a programming learning experiance, do not couple these exercises together. my shoulders were cooked on the 2nd rd of thrusters and the burpees weren't any better. got through it.

Cindy

amrap 20

5 pull ups
10 push ups
15 squats

15 rds even

Road Ride

Easy recovery ride

12.2 mi
avg. 12.8 mph
gain 460ft
pwr avg 258

very nice ride, cold, 38F, with a brisk wind, I was dressed appropriately with the exception of my fingers. I think my glove liners made my gloves to tight so the was not enough circulation, kinda like if ski boots are too tight. only portion were i pushed at all was going up Grantley Hill. That's what happens when your a fat guy trying to climb, at least now I have a benchmark for the climb.

Front Squats

Front Squats
7 x 2

155/175/195/215/225/245/255

--------

3 rft

200m row
10 walking lunges w/ 45# plate overhead

4:38

Had some hip tightness on the first few rds of front squats, moved my stance out and it went away.

1/3

AMRAP 20

30 du's
15 wall balls @ 18#
15 push ups

7 rds +17 du's

struggled with rd 2 and 5 du's and push ups were tough from rd 1 following the wall balls.

1/2

Max DL x 1
275/295/315/325/335

-------

amrap 8

12 dl @ 50% max
24 sit ups

4 rds +7 dl's

335# went up surprisingly easy. used 170# for amrap.

Bike Ride

Road ride

17.95 miles
~1 hr 20 min
elevation gain 659 ft