WAAAAY behind

Rest Thursday

Friday - Sick but did...

For Time:
3 Rounds:
-3 Muscle Ups
-5 HSPU
-8 Toes2Bar
Followed by…
100m Lunge Walk
25 Burpee Box Jumps
3 Muscle Ups
Time: 23+ mins.  Being sicked really slowed me down.

Saturday & Sunday: Nothing

Monday

“Incredible Hulk” at 95#
AMRAP 20min:
5 Dead Lift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

8 full rounds and through front squats

Tuesday

3 power snatches every minute for 9 minutes 

Then

four rounds for time of

25 med ball cleans (20#)

5 dead hang L-pull ups

Time:??? 12ish I think

Wednesday

“TOTF Benchmark”
For Time:
Run 200m
20 WB (20/14)
15 Box Jumps (24/20)
1 Round of Bear Complex (95/65)
15 KB Swing (1.5/1)
20 Burpees
100 Single Unders

Time: 12ish again - The bear slowed me down

Thursday Rest

Friday

TEAM WOD (Teams of 3)
For Time:
A: 100 KB Swing (1.5/1)
B: 100 Back Squat (135/95)
C: 100 Med-ball Sit ups

Others hold a)  bottom of squat, b) 45# plate press, c) top of push-up

Team finished at 15:24 rx

Saturday: Ran kettlebell seminar 

Sunday: Travel

Saturday AM was team workouts at the gym.

Got teamed with Scott which was good as he was one of the strongest in the gym. Work out was in pairs of two complete the following:

300 Wallballs
300 Single Arm Kettlebell swings

Scott and I had the strategy of doing 10 wall balls each, alternating while the other maxed out the kettlebell swings. Strategy worked pretty well as we finished the KB swings at the 16 min mark, which made the rest of the wallball time as resting for the non exerciser. We finished up in the 21:30 range. Hard work. That was WAY to many wall balls for one day.

jp
Also 14 Burpees

Saturday team WOD

Team WOD at the gym Saturday was a devilshly work out. It started of funny when we had to push the coaches truck in teams as part of the warm up.

Next it was men vs women on rounds of push-ups, squats, sumo deadlift high pull, wallball and kettlebell swings. The last station was a run around the building. The runner set the pace for switching sets. 20 minutes was a long time! No idea how we did either, just worked hard.

jp