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

Bench and Mary

Friday - Bench Press

5 reps at 65% (135)

5 reps at 75% (155)

5+ reps at 85% (185 - but only got 4 reps)

Sunday
“Mary”
Complete as Many Rounds as Possible in 20 minutes of…
5 Handstand push-ups (2 ABMAT)
10Pistols (W/ Bench)
15 Pull-ups

6 full rounds - couldn't get another HSPU in.

jp

Thursday AMRAP 15

15 min AMRAP of...

4 pistols (I used a bench at the bottom but free hands)
4 pull-ups
4 Hand stand push-ups (I got into the handstand, held, then dropped to a push-up)

Rounds: 9

It was a lot slower then others, but that was becuase I was having issues with HSPU, as always.  Also, I didn't use a bar or band to help counter balance the pistols which made them harder and slower.

jp

Monday AM

5 rounds for time
10 Pistols
Overhead Walking Lunges (45/25)
10 KB Straight Leg Dead Lifts (70/45)
Overhead Walking Lunges (45/25)
Time:11:38

Friday and Saturday

Today was a killer, but a lead in first...

Yesterday afternoon we had Directorate PT. I forgot my normal shoes and only had my new Vibram Five Fingers. Well, I'm still getting use to them, but I went anyways, knowing we would have a bit of running. Long story short, after running and a game of all things kickball (yes kickball) by calves, my right one specifically, are almost seized. Like rocks. Hurts to walk... So, I'm taking a few days off from the Vibrams and trying to loosen up the calves.

Today's work out didn't help either...

Warm-up
3 rounds of 10 Burpees, 10 bar to overhead at 95#, 10 pass throughs

WOD
5 rounds
10 Pistols (I did a mix of pistols while holding the wall and jumping squats)
~ 10m walking lunge with 45# plate overhead
10 straight leg deadlift w/ 70# kettlebell
~ 10m walking lunge with 45# plate overhead

My time was 11:20 - It was a killer, especially with the hamstrings screaming... Argh.


Saturday was a team WOD.


In pairs of two overhead squat 4500#
Then 30 Handstand push-ups
60 burpees
100 box jumps


Dave and I did it in 14 mins or so.  I was happy with how my Overhead's looked.  We split it up in 100 total overheads of 45# bar, alternating 10 each.  At 45#, I was hitting them pretty steady, being able to lock it out while others struggled a bit.  Handstand push-ups however...  Totally different story.  Dave was rock'n those while I was needing big time help.


Cashed out with more sit-ups...  114 again.


jp

Front Squats, Pistols, Leg Machine thingies

Workout

Front Squats

5-5-3-3-1-1-1-1

Ended with fails on 185 and 180.  Last success was 175.

Then

3 rounds of

10 Pistols

10 Leg Ext

10 Leg Adductors

Then

I added 50 double unders because I suck at them.  Took me 4:14 to get them done.

jp