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

Friday and Monday

Friday

10!
Overhead Squat (65# Lighter then Rx, but still trying to go easy on the hamstring)
Burpee Pull-ups
Time: ???

Monday

20 Body Weight Front Squat (I dropped to 135#)
400m Run
50 Hand Release Push-ups
50 Air Squats
50 Double Unders
1000 m row
Time: 21:30ish

We had to many folks so we had to split the row first for some, to include me.  Also 'suppose' to add extra reps on the BW FS for each 10# lower, but again, the hamstring...  Getting better, but still tender...

jp

Med-ball Squat Clean Wallball and Hand Release Push-ups

Wed
50 each of Med-ball Squat Clean Wallball and Hand Release Push-ups
Time: 8:40

Lots of stretching

jp

Wed, Thur, Fri

Wed I did a Bench Press strength workout.

95# 3 reps every 20 seconds for six minutes

Then 5 rounds of 10 GHD and 10 knees to elbows in 4:55

Thur
Spin bike for 40 mins

Fri

10!
205# Deadlifts
hand release push-ups
time: 8:20

Then some Snatch skill work.

jp

Pulled Calf

So Tuesday's Filthy Fifty pulled the calf pretty bad.  Didn't do any work outs on Wed/Thur.

Friday was pure upper body...
30 sec pull-ups
60 Rest
5 rounds
72 pull-ups total
4 min Rest
5 rounds of
8 HSPU (subbed 95# strict press because of the shock on calf getting down)
12 dips
16 hand release push-ups
Rest 2 minutes
Time: 20ish...  ugly, ugly, ugly

Saturday...
Warm-up on the rower, real slow
Then death by sit-ups.
3 sit-ups every minute on the minute adding 3 more for each minute.
Finished 10 full rounds + 24 more.
That is 189 sit-ups
Then did 3 - 30 sec planks.

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