9/25

A. Alternating shoulder taps in the hollow position, 10-12 alt x 4, rest 1 min
Did this. 

B. Lat pull downs, 6-8 x 4, rest 1:30 min 

85# (6) for first 3. 70.5# (8) for last. 

+

2-4-6-8-10

Burpee box jump overs (16 inch box)

Bike for cals on AD

Russian V tuck twist 

Total time: 9:07.0

+ 

90/90 pec stretch 

Lat stretch

Calf achilles stretch 

9/23

@70%:

28 min amrap

    Run 800m

    60 jump rope singles

    12 lemon squeezers 

    10 lateral band walks each direction 

    12 Heiden's 

    10 KBS 35# 

4 full founds plus like 250-300m

Round 1: 6:44.2
Round 2: 6:39.4

Round 3: 6:45.1
Round 4: 6:26.4 

9/22

A. Front squat, 3, 3, 3, 3, rest 2 min 

95# (3), 105# (3) and then realized these were supposed to be front squats... 

45# (3), 65# (3), 65# (3), 65# (3). 

Felt like I wasn't getting my elbows high enough so did not go up in weight. 

+

12 min AMRAP:

12 walking dumbbell lunges 20-25# per hand 

14 cal bike

12 v ups 

Run 400m 

Round 1: 5:10.6
Round 2: 5:06.3

Didn't write down where I got to. Sorry. I think it was through the bike? 

+

Three way banded hamstring stretch

Puppy dog stretch 

Quad stretch

Supine twist 

9/21

A. Standing single sided push press, 6-8 x 4, rest 2 min
20# (8).

B. Seated triangle attachment row, 8 reps x 4, rest 1:30 
70# (8) for all. 

+

3RFT:
Row 500m
10 box jumps 
20 alternating sit ups 

Total Time: 12:19.8

Round 1: 4:07.7
Round 2: 4:13.1
Round 3: 3:58.6

+ 

Seated leg extended forward fold

Seated butterfly stretch

Thread the needle 

9/20

 Two 45 minute walks. 

9/19

50 cal bike for time AD

    4:56.5 

Rest 5 minutes. 

Then: 

15 min AMRAP (don't exceed 6 rounds) 

5 ring rows (controlled/not rushed)

7 ring rows (controlled/not rushed)

7 russian KBS 45#

9 box jumps (16" box)

12 sit ups (bent knee)

Round 1: 1:37.6
Round 2: 1:39.6
Round 3: 1:36.9
Round 4: 1:42.0
Round 5: 1:45.3
Round 6: 1:39.8 

Did 6 rounds in around 10 minute and then rested until hit 15 minutes. Not sure if I was supposed to then just rest 5 total? 

Rest 5 minutes. 

Row 50 cal for time

     3:48.0

Row felt funky like I wasn't going as fast as I should. 

9/17

Ran 3.25 miles

30:35.6 minutes (9:25 miles)

9/18

A. Power clean, 1.1.x4; rest :15 sec/rest 1:30
Didn't do these because there was no where open at gym to do them

B. Dumbbell side bends, 10-12x3; rest 1 min
20# (12 each round)

+

For time: 
24 wall balls 

20 lemon squeezers 

Run 800m

20 lemon squeezers 

24 alternating lunges (no weight) 

WOD Time: 7:03.5

Used a 10# wall ball. 

+ 

Pancake stretch

Calf/achilles stretch

Couch stretch 

9/16

A. Alternating shoulder taps in the hollow position, 10-12 alt x 4; rest 1 min. 

12 each round. 

B. Lat pull downs, 6-8 x 4; rest 1:30

60# (8), 70# (7), 70# (6). 

+

3RFT:

14 burpees over the plate 

20 butterfly sit ups 

Run 400m

Total time: 13:01.1 

Round 1: 4:18.6
Round 2: 4:24.5
Round 3: 4:16.8 

Went forward over the plate, didn't know it was supposed to be lateral. 

+ 

90/90 pec stretch 

Lat stretch

Calf achilles stretch 

9/15

A1. Goblet curtsy lunges, 12 alternating x 4; rest :30 sec

15# KB for all. 

A2. Weighted Russian twist, 14-16x4; rest 1 min 

10# WB for all (16).

+

Row 250m (hard effort)

8 Power clean at 65# 

rest 1:30 

x4

Round 1: 1:52.3
Round 2: 1:38.2
Round 3: 1:46.1
Round 4: 1:49.7 

+ 

Standing quad and hamstring stretch 

9/13

For time: 

80 jump rope singles

Run 800m

Row 2k

Bike 3200m assault 

80 jump rope singles 

0:27.9 (80 jump rope singles)
3:47.9 (run 800m) 
0:25.6
9:40.3 (row 2k)
0:17.2
5:53.3 (bike 3200m)
0:7.2
0:19.7 (80 jump rope singles)
Total time: 20:59.5

+

Calf/achilles stretch

Couch stretch 

Three way banded hamstring stretch 

9/11

A. Standing single sided push press, 6-8 x4; rest :10 sec/rest 2 min

15# (8) for all.

B. Seated triangle attachment row, 8 reps x 4; rest 1:30 

50# (8), 60# (8), 60# (8), 60# (8).

+

10 min amrap:

Bike 16 cals

10 box jumps

12 lemon squeezers 

3 full rounds + 12 cal assault 

Round 1: 3:13.5
Round 2: 3:05.5
Round 3: 2:45.7
Round 4: 0:57.4

+

Seated legs extended forward fold stretch

Seated butterfly stretch

Thread the needle stretch 

9/9

A. Front squat, 4, 4, 2, 2; rest 2 min 

65#, 75#, 85#, 85#. 

+

2RFT

Run 800m

20 alternating lunges (no weight)

30 sit ups

Round 1: 5:53.5
Round 2: 5:48.5
Total time: 11:42.3

+

Couch stretch

Half pigeon 

9/6

A. GHD hip extensions (weighted/light), 8019x3; rest 1:30 

10 each time. No weight.

B. V up x 8 into lemon squeezer x 6; rest 1 min x 4

Did this. 

+

4RFT 

10 dumbbell front squats 15-20#

50 jump rope singles

500m row 

Round 1: 3:29.3
Round 2: 3:38.9
Round 3: 3:34.3
Round 4: 3:18.1 
Total time: 14:01

+ 

Supine twist

Three way banded hamstring stretch

9/5

 Ran 3.36 miles. 

9/4

A. Push ups, accumulate 30 not for time in sets of 2-3 reps.

Did  this in sets of 3. 

B. Side planks, :30-:45 sec x 3; rest :30 sec/rest 1:30

:45, :30,  :45

+

10-8-6-4-2
Ring Rows 
Power clean 65# 
Bike for calories 

Right when I tested out a power clean, I had a sharp pain on inside of left knee. Not sure what is wrong. Switched and  did 35# RKBS.

Total time: 6:45.6

+

Three way banded hamstring stretch 
Couch stretch
 Pancake stretch 

9/2-9/3

Crazy thunderstorms and work got best of me. Didn't workout. 

9/1

A. Power clean, 2, 2, 1, 1; rest 2 min

Was short on time and didn't get to this because I knew the room would be in use. 

B. Dumbbell side bends, 10-12x3; rest 1 min 

20# (12 each side).

+

12 min AMRAP:
12 wall ball
10 lemon squeezers
12 burpees 
10 cal bike 

 4 full rounds. Just made it to ticking over 48 on a bike. Just realized I did 12 cals on the bike each round.

Round 1: 3:08.6
Round 2: 2:59.1
Round 3: 3:07.2
Round 4: 2:53.0

+

Pancake stretch

Calf/achilles stretch

Couch stretch