Monday June 5th

Monday 5th
25 Minutes
Front Squat
*Same Weight Across

For Time
120 Air Squats
60 Burpee Box Jumps 24”/20”
30 Squat Cleans #135/95

Cardio Burn:
For Time
100 OH Walking Lunges #45/35
75 Cal Row
50 Ring Dips
75 Cal Row
100 OH Walking Lunges #45/35

Tuesday January 5th

Swim 300y for time


A. Pistols; 50 AFAP alt'ing
Assault bike sprint 20 seconds @100%
assault bike 3 min easy
Easy run volume (accumulate what you can at what pace you feel
comfortable doing so on the toe)

That is the fastest 300 swim I've done. Feeling pretty confident about it.

Did the AD. Didn't really record anything. Just kept first 4 rounds above 100 rpms and the last 4 above 90. I still hate sprinting on that thing.

My plan was to warm up my legs with the AD first then do the pistols but that was a bad choice. Couldn't even air squat after.

Raining all day pretty hard so I skipped the run. Toe can probably handle it just don't want to get a cold.

Sunday January 3rd

A. Split jerk; build to a max
For time:
30 StO 225# (from floor)
30 Muscle ups

A. #330
Wod: 7:35

For time:
300 double unders
10 OHS 225#


mobility work 90-120 min

First time doing split jerks since hurting my toe. Wasn't super comfortable but doing them won't make my toe any worse. 
Wasn't too happy with #330 at first. Hit 315 then failed 325, 330, 345. Then went back down to #330 and hit it easily. The reason I kept going up in weight is I felt like the only reason I was missing the lift was because of minor footwork issues (whole toe thing and all). 

Did the S2O in 3:30. Muscle ups in 4:00.

First time doing double unders as well. Did 141, 150, 20 (extra just in case). 
Unfortunately failed my first OHS attempt. Then did 7-3. 
It's not the weight. Probably a matter of exposure. It's like my hang cleans last year. 

Saturday January 2nd

A. Heavy DB squat snatch tech work 15-20 min
Row 500m for time
rest 12 min

For Time:
100 burpees

A. L-sit hold; amsap x4; rest 2 min
B. GHD sit ups; 50 for time x2; rest 4 min
C. Side plank; 20 seconds x4/side; rest 40 sec bw sides
D. Single arm farmers walk; 20 seconds x5/side; rest 40 sec bw sides
E. Freestanding hs pu tech work 15-20 min

A. 30, 15, 15, 15 sec
B. Did 3 sets of 30 instead
C. Done
D. Done
E. Done

So the deal for the fundraiser was if we raised $1000 then all of us would have to do Fran, Isabel, and 100 burpees for time. Turns out at the last second we got enough money to make sure we had to do them all. 

My goal was to do all three faster than any team had done it in our class at 10 am. 
Fran was 2:32
Isabel was 4:03
Burpees 5:27
For a total time of 12:05

I'm not going to lie I was pretty spent after that. So I just did the pm and called it a day. I will try to get in the rows tomorrow. 

Friday January 1st

A. Squat clean gauntlet (5 burpees + 1 squat clean on the min
beginning at 275# and adding 10# per min until failure)
For time:
50 alt'ing pistols
15 rope climbs
50 wall balls to 12'
30 bar muscle ups

4 sets:
10 calories assault bike
10 deadlift 315#
10 calories assault bike
10 hang power clean 225#
10 calories assault bike
rest 4 min bw sets
3:18, 4:13, 3:59, 3:29

For time:
50 strict hspu
25 burpee box jumps 24"
50 kipping hspu
25 burpee box jumps 24"
50 ring dips
25 burpee box jumps 24"

Not sure what happened with the squat clean today. I was expecting to hit #325-335 but my pull felt slow. Maybe some CNS fatigue from the heavy 5x5 a few days back.

Other than that everything was great. Breathing was good. I had a ton of energy. Really felt like I was "attacking" the workouts. With the same kind of intensity I hope to bring to Miami. 

Shoulders and triceps didn't seem as fresh on the hspu workout but I completed each set of the burpee  box jumps in 2-230.