Wednesday 2/25

Wednesday- LE + easy bike
For time:
21 CTB Pull Ups
18 Thrusters, 95#
15 Bar-Facing Burpees
12 Thrusters, 95#
9 CTB Pull Ups
+
15 min easy bike

A. 3:14 Felt good
B. Done

Tuesday 2/24

Tuesday- UB Density + MAP Cyclical
5 Legless Rope Climbs for time:
rest 5 min
20 Muscle Ups for time:
rest 5 min
30 Ring Dips for time
+
Row 40 sec @ 90%
rest 20 sec
Double Unders 40 sec @ 90%
rest 20 sec
x 15 sets

A. 2:45

B. 4:47

C. 2:47

Hate ring dips

Row - Done

Monday 2/23

Monday- Oly Int Varied + EMOM MAP
A. Power Snatch.Hang Snatch.OHS, 1.2.3, build to max
B. Hang Power Clean.Hang Sq Clean.FSQ, 3.2.1, build to max
+
5 sets @ high effort
50 Double Unders
21 Burpees to 6"
15 CTB Pull Ups
9 Box Jump Overs, 30”
rest 3 min b/w sets

A. 205#
B. 225#
C.  3:07/ 3:18/ 3:32/3:20/3:01

Sunday 2/22

Saturday- UB Density + MAP Mixed
10 min @ high effort
10 Toes to Bar
2 Burpee Box Jump Overs, 24”
10 Toes to Bar
4 Burpee Box Jump Overs, 24”
10 Toes to Bar
6 Burpee Box Jump Overs, 24”
**ascending as high as possible on BBJO's
rest 10 min
10 min @ high effort
Row 100 Cal
AMRAP Burpee Muscle Ups
rest 10 min
10 in @ high effort
100 Wall Ball, 20#
AMRAP Power Snatch, 135#

Did this on sunday b/c I didnt have time on saturday. Spending time with family. 

Felt terrible during this one. So not happy with results

A. 2 T2B round of 14

B. 13MUs

C.  27 Snatches

Friday 2/20

Friday- Open WOD + Aerobic work
14.2
OHS/Pull Up
**never do more than a set of 3-5 unbroken ctb pull ups
**don’t be afraid to do singles, especially early on when you have plenty of time.
+
Row 10 min @ 80%
rest 10 min
Bike 10 min @ 80%

14.2 - 198 - felt good about this. I took a :30-:45 rest on the first round of 16. Did sets of 5 and 6 in the later rounds.

B. Done

Wednesday 2/18

Wednesday- LE + easy bike
3 sets @ 97%
15 Burpees to 6”
15 KB Swings, 70#
250m Row
15 KB Swings, 70#
15 Burpees to 6”
rest 12 min b/w sets
+
15 min easy bike

3:54/4:18/4:18

Burpees were slow. Maintained a 1:40 - 1:45 pace on the row.

Tuesday 2/17

Tuesday- UB Density + MAP Cyclical
10 min AMRAP
1 Legless Rope Climb
5 Push Press, 185#
10 Alternating Pistols, 35#
+
Row 30 sec @ 90%
rest 30 sec
Double Unders 30 sec @ 90%
rest 30 sec
x 15 sets

Didn't have a lot of time today to train. I did the rowing and DUs and skipped the AMRAP.

DUs stayed around 50 per round.

Monday 2/16

Monday- Oly Int Varied + EMOM MAP
A. Power Snatch.Hang Snatch.OHS, 2.2.2, build to max
B. Hang Power Clean.Hang Sq Clean.FSQ, 2.2.2, build to max
+
30 min EMOM
1st- 3 Burpee Muscle Ups
2nd- 15 Thrusters, 75#
3rd- Off
4th- 15 Toes to Bar
5th- 15 Dead Lifts, 135#
6th- rest

Wasn't feeling good coming off a cold from the weekend. Did the EMOM only.

Saturday 2/14

Saturday- UB Density + MAP Mixed
A1. CTB Pull Ups, 5 x AMRAP (-5), rest 30 sec
A2. Push Press @ 155#, 5 x AMRAP (-3), rest 2 min
*the right way :)
+
10 min @ high effort
10 Toes to Bar
3 Wall Ball
10 Toes to Bar
6 Wall Ball
10 Toes to Bar
9 Wall Ball
Etc...
rest 10 min
10 min @ high effort
20 Burpees to 6”
20 Box Jump Overs, 24"
rest 10 min
10 in @ high effort
5 Burpee Muscle Ups
20 Alternating Pistols

A.
21/12
18/11
17/11
15/8
5/10
Died on the last round of C2B.

B. 10WBs rd of 24, 3+4Burpees, 3+2MUs
Was out of energy by the last round.

Friday 2/13

W4 Open Prep
Friday- Open WOD + Aerobic work
18 min AMRAP
3 Wall Ball, 20/14#
3 CTB Pull Ups
3 Power Snatch, 95/65#
20 Double Unders
6 Wall Ball, 20/14#
6 CTB Pull Ups
6 Power Snatch, 95/65#
20 Double Unders
**ascending by 3’s as high as possible, DU’s stay at 20
+
Row 2 min @ 85%
rest 1 min
x 5

A. 10WBs into the round of 21
B. Done

Thursday 2/12

Wednesday- LE + easy bike
3 sets @ 97%
10 Box Jumps, 24”
25 Thrusters, 95#
10 Box Jumps, 24”
25 Burpees
10 Box Jumps, 24"
rest 12 min b/w sets
+
15 min easy bike

Still wasn't feeling 100% I think Im coming down with a cold, but hit this one anyways.

First set I was trying to focus on my breathing and lost count of reps on thrusters. I did 30 thrusters. Also lost count on burpees and did one extra burpee. Box jumps felt uncomfortable. not used to rebounding.

4:14/4:05/4:04

https://www.youtube.com/watch?v=83gUmH9dKuE

Wednesday 2/11

Took a rest day today. Wasn't feeling good. Will do this Thursday.

Tuesday 2/10

Tuesday- UB Density + MAP Cyclical
10 min AMRAP
1 Legless Rope Climb
10 Toes to Bar
5 Deficit HSPU’s, 10”
10 Push Press, 165#
+
Row 30 sec @ 90%
rest 30 sec
Double Unders 30 sec @ 90%
rest 30 sec
x 15 sets

A. 3+11 - rope climbs were tough
B. Done. DUs felt good

Monday 2/9

Monday- Oly Int Varied + EMOM MAP
A. Power Snatch.OHS, 3.3, build to max
B. Hang Power Clean.Hang Sq Clean, 1.3, build to max
+
30 min EMOM
1st- 20 Double Unders + 3 Muscle Ups
2nd- 15 Over Head Squats, 95#
3rd- Off
4th- 10 CTB Pull Ups + 10 HR Push Ups
5th- 10 Power Snatch, 75#
6th- rest

A. 195#
B. 275#

C. Done - Did 4 MUs on the last round.

Saturday 2/7

Saturday- UB Density + MAP Mixed
A1. CTB Pull Ups, 5 x AMRAP (-5), rest 30 sec
A2. Push Press @ 155#, 5 x AMRAP (-3), rest 2 min
+
10 min @ high effort
15 Toes to Bar
20 Bar-Facing Burpees
rest 10 min
10 min @ high effort
20 Cal Row
20 Box Jump Overs, 24"
rest 10 min
10 in @ high effort
75 Double Unders
20 Wall Ball, 20#

So, I didn't realize A1 and A2 were set up to do it one after the other. I did it CTB rest :30 C2B rest :30 C2B. After watching me do this Alex decided to inform me that I did it wrong. Thanks Alex lol.

4+7/4+1/4+70

Friday 2/6

W3 Open Prep
Friday- Open WOD + Aerobic work
“14.1”
10 min aMRAP
15 Power Snatch, 75#
30 Double Unders
+
Row 1 min @ 85%
rest 1 min
x 10

14.1 - 7 rounds (315reps). Previous PR was 348reps. Did the first 5 rounds unbroken and took about 5:30 to get 5 rounds. I might have gone out to hard.

Wednesday 1/4

Wednesday- LE + easy bike
3 sets @ 97%
15 Burpees AFAP
15 TnG Power Clean to OH, 115#
250m Row
rest 12 min b/w sets
+
15 min easy bike

I worked til 9:30 and didn't get this one in. Will try to get it in today.

Tuesday 1/3

Tuesday- UB Density + MAP Cyclical
10 min AMRAP
1 Legless Rope Climb
7 CTB Pull Ups
7 Ring Dips
14 HR Push Ups
+
Row 30 sec @ 90%
rest 30 sec
Double Unders 30 sec @ 90%
rest 30 sec
x 15 sets

A. 3+4Push ups. Ring dips were in sets of 2. Triceps were super tight.
B. Done

Monday 1/2

Monday- Oly Int Varied + EMOM MAP
A. Power Snatch.Hang Sq Snatch, 1.3, build to max
B. Hang Power Clean.Hang Sq Clean.FSQ, 1.2.3, build to max
+
30 min EMOM
1st- 4 Muscle Ups + 20 Double Unders
2nd- 20 Wall Ball, 20#
3rd- Off
4th- 7 Toes to Bar + 7 Box Jump, 24"
5th- 15 Burpees touch 6"
6th- rest

A. 205#
B. 235#

EMOM
Changed this up some. I did 3MUs, 15WBS, 10Burpees. I forgot that there was a rest for round 6, so I ended up going straight to the MUs after the burpees.

Sunday 2/1

Saturday- UB Density + MAP Mixed
A1. Rope Climb w/ Legs, 5 x 3 reps to 15', rest 30 sec
A2. Push Press @ 135#, 5 x AMRAP (-3), rest 2 min
+
10 min @ high effort
7 Ring Dips
7 Box Jumps, 36”
27 Double Unders
rest 10 min
10 min @ high effort
5 Bar-Facing Burpees
10 Toes to Bar
15 Cal Row
rest 10 min
10 in @ high effort
10 OHS, 95#
10 KB Swings, 70#
200m Run

Did this on Sunday. Was with in laws Saturday and couldn't break away to train.

A.Done

A2. 15/15/14/14/14

B. 5+11/5/4

Friday 1/30

W2 Open Prep
Friday- Open WOD + Aerobic work
“14.2”
**no more the 3 unbroken on the CTB from the start.  You want to be able to dig on that last round that you may or may not finish.  Don’t be afraid to even do some singles in the early sets on CTB Pull Ups to save the eccentric.
+
Row 30 sec @ 70%
Row 30 sec @ 90%
rest 1 min
x 10

A. 192 - PR is 199. Lungs were the limiter. Pull ups felt pretty good. Did singles through the first round. Also broke up the OHS in the round of 12.
B. Done