WOD: “Rollin’ on 20′s”
4 Rounds For Time:
20 barbell rollouts
20 double unders
20 toes to bar (Subbed V-Ups due to back)
20 box jumps (24″/20″)

Time: 29:54

Wow...  Back has been dicked up fora while and I haven't posted the light stuff lately.  

I did do this, but it wasn't pretty.  Back was still tender and had to take a muscle relaxer afterwards.  Double Unders and the rollouts really slowed me down.

jp

Mon to Wed

Mon
WOD:
“Light Grace”
For Time:
30 Clean and Jerks (75/55)
Rest 5 min Then….
“Light Fran”
21-15-9:
Thrusters (45/35)
Pull ups

Time for L. Grace was 2 something and 6 something for L. Fran

Tues

10!

Box Jump

Burpees

Pistol

KB Swing

Time: 16:20ish, but pistols were while hanging on to band

Wed

Run 400m

40 Hand Release Push-Ups

Run 300m, 30 HRPU

Run 200m, 20 HRPU

Run 100m, 10 HRPU

Time: 12:26

Wall Ball, Box Jump, Dumbbell Snatch

Did a 20 AMRAP of the triplet

10 Wall Balls #20
5 each arm of Dumbbell Snatch at 35#
10 Box Jumps at 24"
6 rounds + 20

Calf is still bothering me.  Box jumps seemed to aggravate it a lot.  Moved to step ups after first round.

jp

Fight gone 1/2 bad

Fight Gone ½ Bad
3 Rounds (30sec each station):
WB (20/14)
SDHP (75/55)
Box Jump (20”)
Push Press (75/55)
Row (calories)
Rest

Total rep count: 119 (I may have missed a few based on others scores)

jp

Front Squat at 

5 at 95#; 5 at 125#, 7 at 145#

5RFT:
12 Box Jumps (24”/20”)
9 Ring Push Ups
6 Chest To Bar Pull-ups
3 Handstand Push Ups with 2 abmats

Time: 14:00

jp

Death by Box Jump

@ 115#
Press - 3
Push - 11
Jerk - 6
Box Jump 17+15
jp

Time off and Workouts

Been working on the deck.  Took Sat to Tuesday off as it was 100 degrees and I spent 8+ hours a day in the sun.

Wed:
3 rounds
25 Cleans at 115#
25 Box Jumps
25 Sit-ups
250m row
Time: 22:15ish - suppose to be 4 rounds, but figured that was enough.

Thursday
Coached the AM and did last Tuesday's workout for myself

Push Press 2 Rep ended at 145#, but failed at 155#

Then

4 rounds of
250m row
rest 30 seconds

rest 3:30

Then 4 rounds
 250m row
rest 30 seconds

killer.

jp

Fun with Wall Ball and Overhead

Tuesday

DEADLIFT:
5, 5, 5+ max reps.
Did 225# with 8 reps on final

WOD:
Chipper:
400m Wall Ball Carry
50 Wall Ball
50 Wall Ball Situps
50 Medicine Ball Cleans
Time: 17:24ish

Wednesday
7 Rounds for time:
7 Over Head Squat (95/65lbs)
7 Ring Dips
7 Box Jumps (24″/20″)

I did 75# on the overhead and used the blue band on 5 of 7 dips

Time: 15:34(?)

Monday to Wednesday 11 to 13 June 2012

Monday
Str - SQUAT CLEAN – Work up to 1RM (Still nursing hamstring so only went up to about 75#
WOD - 12 minute AMRAP –
-1 Split Jerk from the rack @ 90% 1RM (Done at 65# from the ground)
-200m run (Done as 100m Row)

12 rounds

Tuesday - 5 Rounds for Time:

- 10 reps Back Squat @75% Bodyweight (Hamstring - Did at 65#)
- 10 Box Jumps(Hamstring - used 12" box :-/ )

8:00

Wednesday - Five Rounds for time;
- 1 rep press (85% 1RM )
- 1 strict pullup
- 1 press
- 3 strict pullups
- 1 press
- 5 strict pullups

Time: 12:55 done as Rx at 115  

Finally a non-hammy workout!

jp

Monday Curtis P's

Monday

50 Curtis P's @ 75/35

25 Ball Slams (25/12)

50 Wall Balls (20/14)

25 Box Jumps (24/20)

18 Min Cutoff

I got through 14 Wall Balls. The Curtis P's (Power Clean, Lunge - L, Lunge
- R, Push Press) killed my knees. I've iced three times today to help
recovery.

jp

Tired

Buy-in: 
Jump rope, 5:00

PTP WOD: Day 5
5 RFT
30 squats
20 KB swings (Russian, 24K/16K)
10 pull-ups

Time: 13:58

Cash out: 
Jump around a bunch. Find something outside to jump on, or over. Do that a bunch of times, or until it stops being fun.

Shessh... Record your workouts already...

Wednesday

PTP WOD: Day 3

Deadlift
Set 1: +5# from Day Two, 3-5 reps (195#)
Set 2: 90% of Set 1, 3-5 reps (185#)
Press
Set 1: +2-5# from Day Two, 3-5 reps (85#)
Set 2: 90% of Set 1, 3-5 reps (#80)

Cash out:
Back squat 5-5-5-3-3-3 Ended with 195#

Thursday

Skill work on Squat Cleans mostly

Friday

Day Two's weights

Cash Out

Death by Box Jump starting at 5.  I got 23+12 reps

Friday/Saturday

Friday
2 60 second rounds of Clean and Jerk (115#) w/ 60 second rest between sets.
I got 6 C&J's each round
Rest 60
Then
4 rounds of
50 situps
400m run
Time: 11:45?

Saturday

Three Rounds of
30 wall balls (20#)
30 box jumps (20")
Time: 14:30

jp

Burp, Med Ball Clean, Box

10! of
Burpees
Medicine Ball Cleans
Box Jump
Time: 15:45

Rahoi

Rahoi

12 min AMRAP:
12 24/20in Box Jump
6 95/65# Thruster
6 Bar-facing Burpees

4 rounds plus 12

Travel

Away for weekend.  Lazy.

Tuesday:
50 x situps
run around block w/ 25# plate
40x Doubles (80 singles)
run around block w/ 25# plate
30x kettlebell
run around block w/ 25# plate
20 x box jumps
run around block w/ 25# plate
10 x burpees
run around block w/ 25# plate
10 x burpees
run around block w/ 25# plate
20 x box jumps
run around block w/ 25# plate
30 x kettlebell
run around block w/ 25# plate
40 x doubles (80 singles)
run around block w/ 25# plate
50 x sit-ups

Time: 54:25

10! Deads, Kettle, Jump

10! of
185# Deadlift (60% 1RM)
2x Kettlebell swings
Box Jumps (20")

Time: 14:40
Deads were all done unbroken which is nice.

jp

Spin and Open 12.3

Did 30 minutes of spinning in AM.

Afternoon at Tac Fit was Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

I got four full rounds and 14 box jumps.  The killer was the push press that really wore me down quickly and ate up the most time.

jp

Wednesday Chipper

For time:
50 No-Push-Up Burpees (up and downs)
50 hand release Push-ups
50 Sit-ups
50 Good Mornings w/bar
50 SDLHP w/bar
50 Box Jumps (20″)
Time: 16:43

Tuesday - Back at it

I took the three days to de-load from workouts in hope that the nagging
injuries would get better. Mixed results. Knee still pains me, but the
shoulders fill better.
Gym was closed due to auto accident so went to the TacFit.
For 20 mins on the minute, every minute do
3 deadlifts at 205#
3 boxjumps on 24"
Finished each round between 20-25 seconds. Doubling the jumps would have
gotten me to failure on a round, but I don't think that was the goal.
jp