Fun WOD with my box
Metcon (Time)
400M Run
30 OH Walking Lunges (115,75)
400M Run
30 KBS (53,45)
400M Run
30 Thrusters (115,75)
400M Run
30 Tire Flips
400M Run
30 Atlas Stone Up & Overs
400M Run
This was a team WOD. You could run at the same time as your partner but you had to share equipment at each stop. Each person had to do the full 30 reps at each station. Took us about 40 mins to finish.
Saturday:
A. Front Squat – 85% x 3 reps x 10 sets
I did not do these…knee was still swollen and aggravated
B. 10 min of Muscle Up Transition Work
Worked the muscle memory of the movement (from hang to push out of dip)
C. 10 min of Dip Strength Volume
Worked on the assist machine
EMOM10 – 5 reps
D. 20 min on bike
:30 on hard
:30 on easy
Did a little off hard
302 cals
E. DB Row 4-6 reps per side x 5 sets each side
5×4@55# DBs
friday:
A.
30 UB wall balls
15 Strict Pullups
25 UB Wall Balls
15 Strict Pullups
20 UB Wall balls
15 Strict pullups
15 UB Wall Balls
15 Strict pullups
10 UB wall balls
15 Strict pullups
My left knee is all swollen and a little jacked (I didn’t do this today)
I did go on AD for 15 mins for 213 cals
B. 3 rep SqT Clean ; with 2 second pause in hole each rep; NOT TnG
45, 75, 95, 115, 125, 135
These went well…not a max out but they felt good…didn’t want to push knee
C. 20 TGU ; ascending in weight, alt arms
2×2@20, 2×2@25, 2×2@35, 2×2@45, 2×1@53×2 F-right side 2nd attempt
A. Front Squat 80% x 5 x 7 sets
45, 135, 165
5×7@180
B. Jerk; climb to heavy triple + 2×3 @90%
Push Jerk
45, 75, 95, 115, 135, 145, 155 (felt a little off after the FS)
2×3@140
C. MAP – sustainability being key
amrap 5 @85-90%
5 thrusters (93)
7 bar lateral burpees
9 box jumps (20) step down
2 Rnds + 11 Reps
rest 2 min
repeat @85-90%
2 Rnds + 14 Reps
rest 2 min
amrap 10 @80%
250m Row
200m Run
20 Double Unders
2 Rnds + thru 12 DUs
Wednesday
23 July 14
Front Squat 5×3
Worked technique (elbows up super high and strong core)
35, 123, 145, 167, 189, 189
Hang Clean 5×2
35, 79, 101, 125, 145
Clean 5×2
35, 57, 79, 101, 125, 125
Split Jerk
Foot Work with PVC pipe
Mobility work
tuesday
A. 1+1; strict Pullup + negative ; rest accordingly for 10 sets minimum
10 Rounds – Strict on band + negative
B. Power Clean 1.1.1 ; rest :15 between; perfect feet and position here
45, 75, 95, 115, 125, jumped out at 135 
C.
250m Row
15 kb Swings
25 burpees
15 kb swings
250m Row
rest 12 min x 2
53
6:31 Rest 12 mins
6:22
D. 20-30 min Row – aerobic effort here
30 mins – 7223 cals
2014-Week15
7.21 – 7.26
monday
A. Front Squat 70% x 9 reps x 4 sets
5@45, 5@95, 3@135
4×9@160 on the 4mins
B. Muscle Snatch ; build to heavy triple
* elbows very high, replace hands with elbows on transition
From ground to muscle
3@15, 3@35, 3@55, 3@65, 3@70, 3@75, 3@80, F@85
C. Snatch Balance; triples; Speed work, # isn’t priority here today
3@15, 3@35, 3@55, 3@75, 3@85, 3@95, 3@100
1st rep was slower and more a tester…2nd reps were fast until last set
D. 10 sets ; rest 1 min between
2 Deficit HS Negatives; slow as possible
5 burpees AFAP
5 DB Strict Press; heavy
40#DBs (I may be sorry)
Had to drop to 2 35# KBs in the 2nd round
20:22 (1st 2 rounds took 1:30 each)
Rest Day
Went swimming with my boys
I went in to do this work from earlier in the week and my back was just so tight…I did 30 mins on the AD (362 cals)
A. Snatch – 90% 10 min EMOM; record results of makes vs misses
B. 15 Wall Walks AFAP
We ran The Seven
40 Min Time Cap
7 RFT
7 HSPU (3 AbMats, strict)
7 Thrusters (95)
7 Hollow Rocks
7 Dead Lifts (175)
7 Burpees
7 KBS (53)
7 Pull Ups (Green Band, strict)
Got through 6 Rounds plus 30 Reps
I went unbroken on the weighted reps since I was so modified on the bw reps
Went for a massage because my back was still so tight