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