Warmup/squats and muscleups at CF Hilton head

35 abmat Situps
800m run
35 thrusters - bar
800 m run

My time good pace- 9:08

Wod
5 rounds each for max reps
Back squats - 225
Muscleups
Rd1- 15 bs - 11 mu
Rd2- 14 bs - 10 mu
Rd3- 13 bs - 8 mu
Rd4- 12 bs - 7 mu
Rd5- 12 bs - 7 mu

Deadlifts/short wod at CF Hilton Head

12x2
275,295,315,335,345,355,365,375,380,385,345,345
Then
For time
50 k2e
50 box jumps - 30 in

My time=3:41

STRENGTH/3 WODS/2 K ROW(SLOW)

WORK UP TO HEAVY SNATCH
135
145
155
165
175
185
195(F)

WOD 1
FIGHT GONE BAD
WALL BALLS
SDLHP
BOX JUMPS
PUSH PRESS
ROW FOR CALS
RD1 - 166
RD2 - 144
RD3 - 113
TOTAL SCORE = 413

WOD 2
"LYNN"
5 ROUNDS
MAX REPS BENCH PRESS BODYWEIGHT - 145LBS
MAX REPS PULLUPS
RD1 - 23 - 51
RD2 - 21 - 46
RD3 - 15 - 43
RD4 - 11 - 37
RD5 - 12 - 38

WOD 3
1.5 MILE RUN
50 GAMES STANDARDS KB SWINGS
200 WALKING LUNGES
40 HSPU
MY TIME = 24:07
**CRAMPED UP BIG TIME RIGHT AT THE START SINCE THIS WAS RIGHT AFTER LYNN.  FINISHED THE WOD UP BUT NOT A GREAT TIME

2K ROW EASY PACE AROUND 9:15

ROW/STRENGTH/2 WODS

4K ROW - ??? FORGOT TIME

WORK UP TO A HEAVY CLEAN AND JERK
185X2
195X2
205X2
215X2
225X2
235X2

WOD1
4 MINUTES TO FIND 1RM OHS
MY WEIGHT = 245LBS - ***PR

3 MINUTES TO FIND MAX MUSCLEUPS IN 3 MINUTES

MUSCLEUPS = 29

WOD 2
AGAIN FASTER WOD
AMRAP 10 MIN
10 FRONT SQUATS - 125
10 BOX JUMPS - 30IN
10 PULLUPS

MY ROUNDS = 7 ( GOT 6 LAST SEPTEMBER)

ROW/ROPECLIMB-CLEAN WOD/ROW SPRINTS

2500M ROW

GAMES WOD
5 ROPE CLIMBS
5 CLEANS 145LBS
4 RC
4 CLEANS - 165LBS
3 RC
3 CLEANS - 185LBS
2 RC
2 CLEANS - 205
1 RC
1 CLEAN - 225LBS

MY TIME = 7:18

5 ROUNDS
HOLD UNDER A 1:30/500M ROW PACE FOR ALAP
100 FLUTTER KICKS
ROW 1- :31
ROW 2 - :33
ROW 3 - :33
ROW 4 - :35
ROW 5 - :35

SPRINTS/HS WALKS/WOD

4 SUICIDES - PROB ABOUT 200M TOTAL PER SUICIDE W 3 TURNAROUNDS
RD 1 - 1:05
RD 2 - :58
RD 3 - 1:00
RD 4 - 1:04
RD 5 - STRAIGHT 200M SPRINT  NO TIME

7 MIN HANDSTAND WALK PRACTICE
- MADE IT TO MIDCOURT ON BASKETBALL COURT 3 TIMES

WOD
3 ROUNDS
20 UNBROKEN WALL BALLS
3 ROPE CLIMBS
1 MILE BIKE RIDE

MY TIME = 15:51

SAT - REST DAY

ROW/WOD

3800M ROW - EASY PACE FINISHED IN 15:00

WOD
"ROY"
5 ROUNDS
15 DEADLIFTS - 225
20 BOX JUMPS - 24IN
25 PULLUPS

MY TIME = 14:41

STRENGTH/ROW/WOD

SNATCH
135
145
155
165
170
175
180
185X4( FX1)

ROW 1K

WOD
21-15-9
OHS - 155LBS
BW BENCH - I WEIGHT ABOUT 147-150 SO I DID 155LBS

MY TIME = 9:54

STRENGTH/WODS/ROW

SHOULDER PRESS FRONT
105X5
115X5
125X5
135X5
145X5
155X5

SHOULDER PRESS BACK
95X5
105X5
115X5
125X5
135X3

WOD
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards
MY TIME = 9:57


3X500M ROWS
ROW 1 = 1:34
ROW 2 = 1:38
ROW 3 = 1:43


3X25 REVERSE HYPERS

STRENGTH/WOD

SQUAT CLEANS
135
155
175
185
195
205
215
225
235X9X1

JERKS
135
155
175
185
205
225
235
245
255
265(F)

WOD
3 ROUNDS
16 POWER CLEANS - 155LBS
600M RUN

MY TIME = 11:14

STRENGTH/2 WODS

BACK SQUAT
8X3
275
285
295
305
315
325
335
345(2)

WOD 1
3 ROUNDS
21 OH PISTOLS (20LBS)
21 DEFICIT HSPU
1000M ROW
15 OH PISTOLS
15 DEFICIT HSPU
1000M ROW
9 OH PISTOLS
9 DEFICIT HSPU
1000M ROW

MY TIME = 18:29

WOD 2
8 ROUNDS
250M ROW
3 KB C+J EACH HAND (1 POOD)
10 WALL BALL ABMAT SITUP

MY TIME = 15:38

ENDURANCE/STRENGTH

5 ROUNDS
35 DOUBLES
200 M RUN

MY TIME = 4:32

STRENGTH'
85% OF 1RM POWER SNATCH - 155LBS
SAME WEIGHT SNATCH BALANCE
2 TURKISH GETUPS 1.5 POOD

8X1X2X2

3X25 - BACK EXTENSIONS
3X16 WEIGHTED GHD SITUPS (20LBS)

SAT OFF DAY!

STRENGTH/2 WODS

FRONT SQUATS - 7X4
225
245
255
265
275
285
295(1)

WOD 1
AMRAP 10 MIN
PUSHUPS
200M RUN
MY SCORE = 203

AMRAP 10 MIN
MAX RING ROWS
50 SINGLES
MY SCORE = 112

WOD 2
"WITTMAN"
7 ROUNDS
15 KB SWINGS
15 POWER CLEANS
15 BOX JUMPS

MY TIME = 16:27

LONG ROW

7K ROW = 28:28

STRENGTH/SPRINTS/WOD

10 X 100M SPRINTS ON THE BEACH 5X3 - SNATCH 135X3 145X3 155X3 165X3 175X3(PR) 185X1 30 MUSCLEUPS FOR TIME  MY TIME = 2:58 REVERSE HYPERS - 3X25 TABATA GHD - 5 ROUNDS WITH 20LB WEIGHTS

STRENGTH/WOD

SQUAT CLEANS

5X3

185

205

215

225

235(2)

JERKS

135X2

185X2

205X2

215X1

225X1

235X1

245X1

255X1

WOD

PARTNER FIGHT GONE BAD - 1 MIN ON 1 MIN OFF

ROW FOR CALS

BURPEES

ABMAT SITUPS

AIR SQUATS

10M RUN

ME AND SEAN = 902 TOTAL REPS

STRENGTH/WOD

BACK SQUAT
7X1
275
315
335
345
355(PR)
365(PR)
375 - (F)

WOD
4 ROUNDS
200M RUN
5 WALL CLIMBS
30 WALL BALLS

MY TIME = 12? SOMETHING

9/11 THROWDOWN

2001M ROW
11 BOX JUMPS - 36'
11 THRUSTERS - 125
11 BURPEE CHEST TO RING PULLUPS
11 POWER CLEANS - 175
11 HSPU
11 KB SWINGS - 2 POOD
11 TOES THRU RINGS
11 DEADLIFTS - 175
11 PUSH JERKS - 125
2001M ROW

MY TIME = 24:58

2K ROW EASY PACE - CLEANS

2K ROW EASY PACE - 7:51

DOUBLES OF POWER CLEANS
135
155
175
185
195
205
215
225
235
245(F)

WOD/2 STRENGTHS

FRONT SQUATS
 - 5X6
245
255
265
275
285 - (4)

BACK EXTENSIONS - 3X30

TABATA GHD SITUPS - 11

WOD 1
MAINSITE RING WOD
20 MUSCLE UPS
25 INVERTED HANGS TO LOWER
30 RHSPU
35 RING ROWS
40 RING PUSHUPS

MY TIME = 15:20 BUT HAD TO ADJUST RINGS AFTER EACH MOVEMENT AND RINGS FELL ONE TIME.  SO WE FIGURED ABOUT 1 MIN SO 14:20

WOD 2
21-18-15-12-9-6-3
KB SWINGS - 2 POOD
BOX JUMPS

MY TIME = 6:13

STRENGTH/ROW

SNATCH
95X2
105X2
115X2
135X2
145X1(F ON 2ND)
145X2
155X2
165X2
175X1
175X(F)
175X1

6K ROW FOR TIME = 24:07

STRENGTH/QUICK WODS

STRENGTH
SHOULDER PRESS
135 - 3 FRONT - 1 BACK
135 - 3 FRONT - 95 LBS BACK FOR 3
155 - 3 FRONT - 105 LBS BACK FOR 3
165 - 3 FRONT - 115 LBS BACK FOR 3
165 - 2 FRONT - 125 LBS BACK FOR 2
165 - 3 FRONT - 125 LBS BACK FOR 2

WOD 1
6 ROUNDS EACH FOR TIME W 1:30 BREAK AFTER EACH
250M SPRINT
2 BOX JUMPS - 36 IN
RD 1 - :57
RD 2 - :56
RD 3 - :58
RD 4 - :58
RD 5 - :56
RD 6 - :53

WOD 2
AMRAP 2 MINUTES - MAX 10M HANDSTAND WALK
MY REPS = 3

WOD 3
1000 DOUBLE UNDERS FOR TIME
MY TIME = 16:42

STRENGTH/WOD

STRENGTH - SQUAT CLEANS
185X2
205X2
215X2
225X2
235X2
245X2
245X1

SPLIT JERKS 3X1
225X1
245X1
265X(F)

WOD
3 ROUNDS
750M ROW
10 MUSCLEUPS
MY TIME = 13:40

REVERSE HYPERS - 3X20

STRENGTH/WOD

STRENGTH
BACK SQUAT
5X6
285,295,305,315,32

WOD
5 RDS
15 DL
15 T2B

MY TIME = 6:51

SATURDAY - OFF/SUNDAY -

SATURDAY = OFF DAY
- TOOK STRIKER FOR A 4 MILE HIKE

SUNDAY
WHITEWATER RAFTING - 5 HOURS OF LIGHT PADDLING

WOD
AMRAP 20 MIN
VERY STEEP HILL RUN (TOOK ABOUT 1:45-2MIN)
MAX PUSHUPS

MY PUSHUPS = 190

THEN:
400 FLUTTER KICKS FOR TIME
MY TIME = 3:40

STRENGTH/WOD

FRONT SQUATS - 5X6
225X6
235X6
245X6
265X6
275X6

MAX PULLUPS
71 PULLUPS

WOD
5 ROUNDS - REDO FROM LAST WEEK
40 DOUBLE UNDERS
30 BOX JUMPS - 24IN
20 KB SWINGS - 1.5 POOD

MY TIME = 10:42

JUST GOT POWER BACK FROM THE HURRICANE

WILL POST AS MANY AS I REMEMBER BUT DEF DONT REMEMBER DAYS/TIMES OR ORDER.

DAY AFTER HURRICANE IN MY PARENTS BACKYARD WITH 40MPH WINDS AND DOWN POUR

WOD1
5 ROUNDS
3 CLEANS - 215
21 BURPEES

MY TIME = 9:17

WOD#2
AMRAP 10 MIN
15 WALL BALLS
1 ROPE CLIMBS - 18 FT
MY SCORE 8+5

MONDAY
3 MILE RUN

TUESDAY
AM
WORK UP TO HEAVY 1RM CLEAN AND JERK
135X1, 155X1, 165X1, 175X1, 185X1, 195X1, 205X1, 215X1, 225X1, 235X1, 245X1, 255X(F)
5K ROW = 19:51

PM
AMRAP 20 MIN
5 HSPU
10 PISTOLS
10 KB SWINGS - 2 POOD
30 DOUBLE UNDERS

MY ROUNDS I THINK = 15+7

WEDNESDAY


WORK UP TO HEAVY SNATCH
115X1, 135X1, 155X1, 165X1, 175X1X6

150M SPRINTS X 10 - EVERY 150 WAS BELOW 1:37

PM
NANCY
5 ROUNDS
400M RUN - RUN WAS ACTUALLY ABOUT .28-.29
15 OHS - 95LBS
MY TIME = 12:41

THURSDAY
AM
3 ROUNDS
1K ROW
15 WEIGHTED GHD SITUPS - 20LBS
25 REVERSE HYPERS

* EVERY ROW WAS AROUND 1:48 PER 500M

PM
BEAR COMPLEX
5-4-3-2-1
BEAR COMPLEX
30 DOUBLE UNDERS AFTER EACH ROUND
MY TIME = 6:12