STRENGTH/WOD/ENDURANCE

STRENGTH
5X10 - FRONT SQUAT 22

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

MY TIME = 16:05
- HORRIBLE TIME, BACK WAS KILLING ME FROM HEAVY DEADS AND I THINK JUST GASSED OUT TO EARLY.

3 WODS

WOD#1
50 WALL BALLS
THEN
3 ROUNDS
30 DOUBLE UNDERS
15 T2B
10 FRONT SQUATS - 135
MY TIME = 5:41
THEN:
1 REP MAX CLEAN = 225LBS

WOD#2
AGAIN FASTER TRY #2
AMRAP 4:30
5 WALL CLIMBS
5 GTOH - 135
MY ROUNDS = 3 ROUNDS 9 REPS
- DID WORSE THIS TIME GOT 4 FULL ROUNDS LAST TIME

WOD#3
20 MINUTES
1 RM OHS - 225
5 RM OHS - 195
10 RM OHS - 175
10 MINUTES
MAX PULLUPS SET 1 = 65
MAX PULLUPS SET 2 = 44
MAX PULLUPS SET 3 = 37
10 MINUTES
MAX DOUBLE UNDERS SET 1 = 147
MAX DOUBLE UNDERS SET 2 = 141
MAX DOUBLE UNDERS SET 3 = 134

ACTIVE RECOVERY

AT GOOD PACE
5000M ROW - 20:17
1 MILE RUN - 7:27

- DECENT PACE FOR BOTH.  COULD HAVE DEF GONE HARDER BUT DEF FEEL GOOD.  MY HANDS WENT NUMB ON THE ROWER AND MY ASS HURT HA. WILL DO 1 REP MAX BACK SQUAT, AND AGAIN FASTER WOD REDO TOMORROW!

2 WODS/INTERVAL RUN/STRENGTH

WOD#1
5 ROUNDS
500M ROW
10 MUSCLEUPS

MY TIME = 18:28

RIGHT AFTER

WOD#2
3 ROUNDS
20 KB SWINGS - 2 POOD UNBROKEN
20 GHD SITUPS

RD 1 - 1:20
RD 2 - 1:29
RD 3 - 1:27

INTERVAL HILL RUN
10 ROUNDS
40 ON AND 40 OFF
10% INCLINE RUN
2.13 MILES - RAN AT AVERAGE OF 8.8 ON TREADMILL!

STRENGTH
135X1
155X1
185X1
205X1
225X1
245(F)
235
245(F)
245(F)

STRENGTH/2 WODS

STRENGTH
7X1 - SNATCH @ 175


WOD#1
5 ROUNDS
30 DOUBLES
30 BOX JUMPS
30 WALL BALLS

MY TIME= 14:34

WOD#2
2 ROUNDS
1.13 MILE RUN
25 SDLHP - 115

MY TIME = 14:08
- DID INSIDE ON A TREADMILL FOCUSED MORE ON TRYING TO DO THE SDLHP UNBROKEN WHILE TIRED.  THAT FAILED MISERABLY BUT TOUGH WOD!

2 WODS/STRENGTH/ENDURANCE

WOD#1 - AGAIN FASTER WOD 18 - IN 4TH PLACE GOIN INTO LAST EVENT
AMRAP 4:30
5 WALL CLIMBS
5 GTOH

MY ROUNDS - 4

**DID MY FIRST ROUND IN 30 SECONDS WENT TO FAST AND THEN DIED.

9 ROUNDS - 30 SEC ON 30 SEC OFF 10%INCLINE SPRINTS

WOD#2
30 SQUAT CLEANS AND JERKS - 155LBS

MY TIME = 4:41

STRENGTH
5X3 - FRONT SQUAT ALL AT 275LBS

TEAM WOD

2 PERSON TEAM
9 Rope climbs
90 Wall Balls
120 Abmat situps
90 DB squat cleans (40/25)
6 rope climbs
60 Wall Balls
90 Abmat situps
60 DB SC
3 rope climbs
30 Wall Balls
60 Abmat situps
30 DB SC


OUR TIME - 26:08
- OK SO IM TAKING AN OFFICIAL NOW WOD NO WORKOUT REST DAY TOMORROW.  IM SO SOAR DEF NEED A DAY OFF.