12/30

 A. Back squat, 5, 4, 3, 2, 1; rest 2 min

115# (5), 125# (4), 130# (3), 130# (2). 

B. Weighted russian twist, 14-18 alt x 4; rest 1 min

20# small med ball.

+

8 min AMRAP:

8 Russian KBS 45-55#
12 Goblet curtsy alternating lunges (light load)
28 alt mountain climbers 

used a 45# KB for RKBS and a 15# KB for goblet curtsy 

WOD: 6 full rounds 

Round 1: 1:09.2

Round 2: 1:19.1

Round 3: 1:24.5

Round 4: 1:24.6

Round 5: 1:23.8

Round 6: 1:17.2 

12/27

 A. Seated triangle seated row, 10-12 x3; rest 1 min

55# for all 12. 

B. Seated single sided dumbbell bicep curls, 8-10 each side x 3; rest 1 min between sets.

15# for all. 

C. Alternating single leg v ups, 10-14x4; rest 1 min

14 each round.

+

Row 500m

Rest 3 min

x8 (repeatable)

*rest 5 min between sets 4-5

Round 1: 2:07.8

Round 2: 2:10.8

Round 3: 2:12.4

Round 4: 2:12.0

Round 5: 2:10.2

Round 6: 2:11.6

Round 7: 2:13.7

Round 8: 2:11.9 

Felt rough.

12/26

A. Single sided dumbbell push press, 8-10 each side x 3; rest 1:30 between sets. 

15# (10), 20# (10), 20# (8). 

B. Plank, :30 sec x 4; rest 1 min

:30 sec for all. 

+

Row 2k 

100 jump rope singles

60 cal bike

40 lemon squeezers

20 hang dumbbell snatch (didn't do alternating so did 20 total with 15# DB in each arm)

10 chin ups (used a light band). 

Total time: 24:13 

+

Thoracic opener

Couch stretch

12/24

 A. Power clean 1.1.1x4, rest :15 sec/rest 2 min

65#, 75#, 80#, 80#. 

B. Bulgarian split squats (dumbbells at sides), 6 each leg x 4 sets, rest :20 sec between sides, rest 1 min between sets. 

15# dumbbells.

+

8 min AMRAP:

10 KBS 35#

12 burpees 

14 sit ups

4 full rounds + 10 KBS + 1 burpee

Round 1: 1:50.8

Round 2: 1:54.6

Round 3: 1:57.5

Round 4: 1:52.7 

+ 

Supine twist

Puppy dog stretch 

12/23

 Run 3.5 miles at a moderate pace 

29:55.4 

Mile 1: 8:21.0/mile pace 
Mile 2: 8:35.9/mile pace 
Mile 3: 8:44.8/mile pace 
Last half mile: 8:27.0/mile pace 

12/22

 Run 30 minutes easy

3.18 miles (Average pace 9:26/mile) 

12/20

A. Back rack reverse alternating lunges, 10 total (5 each side alt) x 4; rest 1:30 

65#, 70# 75#, 75#.

B. Bent knee alt sit ups (14-18 reps) x 4 sets; rest 1 min

18 for all.

+

4RFT
10 wall ball
5 ring rows 
Row 20 cal 

Round 1: 2:32.7

Round 2: 2:40.0

Round 3: 2:42.8

Round 4: 2:28.4

+

Seated leg extended forward fold stretch

Seated butterfly hip stretch

Calf/achilles stretch 

12/18

 A1. Bent over barbell rows, 8 reps x 4, rest 1 min
35#

A2. Push ups, 6 reps x 4, rest 1:30.
3,2,1. 

4, 2.

3, 2, 1.

4, 2. 

+

:20 sec burpees 

:10 sec rest 

x 4

then: 

:20 sec sit ups 

:10 sec rest

x5

then:

:20 sec 1 1/4 squat jump 

:10 sec rest

x6

then:

:20 sec jump rope

:10 sec rest 

x7

Did this.

+

90/90 pec stretch

Thread the needle 

12/17

 A. GHD hip extension, 8-10 x 3; rest 1 min

10 each round.

B. Banded lateral walks, 10 right/10 left x 3 rest 1 min between.

Did this. 

+

5 deadlift 115#-125#
7 box jumps
9 cal bike (hard effort)
rest to recovery 
x 4

Round 1: 1:43.9

Round 2: 135.8

Round 3: 1:32.0

Round 4: 1:35.6

+

Supine twist

Half pigeon

12/12

 A. Deadlift, 4 x 4; rest 2-3 min.

145#, 155#, 165#, 165#. 

+

For time:
Row 1k

1 min jump rope

40 sit ups

30 RKBS 35#

20 lateral lunges

1 min jump rope 

Row 1k

WOD time: 14:14. 

+

Three way banded hamstring stretch

12/10

 A. Single sided dumbbell push press, 8 each side x 3, rest 1:30 between sets. 

15# for all. 

B. Plank, :30 sec x 4, rest 1 min 

Non-weighted for all. 

+

14 min AMRAP:
12 air squats 

240m row

12 ring rows

400m run

3 rounds plus 12 air squats. Had issues getting rower screen going each round. 

Round 1: 4:44.9

Round 2: 4:37.7 

Round 4: 4:35.7 

12/7

 A. Power clean, 1.1.1.x3; rest :15 sec/rest 2 min

70#, 75#. 80#. 

B. Bulgarian split squat (dumbbells at sides), 6 each leg x 4 sets: rest :20 sec between sides, rest 1 min between sets. 

15#. 

+

8 min amrap:
10 lateral burpees of a 25# plate 
10 v ups 
10 cal bike 

3 rounds + 1 burpree

+

Supine twist 

Puppy dog stretch

Took yesterday off because I was sore and my IT band hurt. Today I'm still sore and IT band is sore. Tried to roll it out some, etc. 

12/5

 A1. Bent over barbell rows, 6-8x3; rest 1 min

35# (8), 45# (8) for rest. 

A2. Push ups, 5 reps x 4 

3, 2 for all rounds. 

+ 

For time: 
Bike 60 cals (7:23.9)
20 lemon squeezers (0:54.2)
Jump rope 60 singles (0:26.9)
20 lemon squeezers (0:49.1)
Bike 60 cals (7:15.9)

Total time: 16:49.9

+

90/90 pec stretch

Thread the needle

Did this. 

12/4

A. GHD weighted hip extensions, 8-10x3; rest 1:30

No weight. Sore. 

B. Banded lateral walks, 10 right/10 left x 3 ;rest 1 min between sets 

Did this. 

+

15 min amrap: 
5 hard ring rows
5 deadlift 105# 
10 alt bicycle sit ups
10 alt heiden's 
Run 400m 

4 rounds + about 300m run

Round 1: 3:05.9

Round 2: 3:07.6

Round 3: 3:07.2

Round 4: 3:02.8

+

Supine twist

Half pigeon 

12/3

 Ran 3 miles at an easy/moderate pace with a friend. 

12/1

 A. Back rack reverse alternating lunges, 12 total (6 alt each side) x 3; rest 1:30

55# for all.

B. Bent knee sit ups (12 reps); rest :20 sec then bent knee alt sit ups (12 reps), rest :40 sec x 3

Did this.

+

4RFT:
Row 400m
12 box jumps 
10 wall ball 

Total time: 12:46.0

Round 1: 3:16.5

Round 2: 3:13.5

Round 3: 3:17.6

Round 4: 2:47.7

+

Seated legs extended forward fold stretch

Seated butterfly hip stretch

Calf/achilles stretch

11/29

A. Lat pull down, 8-10x4; rest 1:30

60#(10), 70#(8),  85# (only got 7), 70# (8).

B. Hollow body hold :15-:20 sec into 10-12 lemon squeezers x 4; rest 1 min

Did these. :20 sec hold 

+

7 to 1 
push ups 
box jumps 
bike for cals 

WOD time: 5:57.9

+

Thread the needle 

Puppy dog 

11/28

A. Dumbbell front rack step ups, 14 alt x 3, rest 1:30
25#. 

+

5 round at a moderate pace:
8 burpees
10 air squats 

12 sit ups

14 cal bike 

16 cal row 

Round 1: 4:56.3

Round 2: 4:55.3

Round 3: 4:57.1

Round 4: 4:46.2

Round 5: 4:36.9

Total time: 24:11.8

+

Couch stretch

Seated legs forward fold 

11/25

A. Power clean, 2@65#, 2@70#, 1@75#, 1@80#, ret as needed.

Did these.

B. Forearm plank, :30 sec x 4; rest 1 min

:30 for all (non weighted)

+

14 min amrap
Assault bike 26 cal
40 jump rope singles
10 Russian KBS 35# 

3 full rounds + 18.6 cal assault 

+ 

Half pigeon 

Puppy dog stretch 

11/24

10 x 200m with a 2 min rest

Round1: 42.0
Round 2: 41.5
Round 3: 41.3
Round 4: 42.1
Round 5: 43.5
Round 6: 44.2
Round 7: 42.6
Round 8: 43.2
Round 9: 43.9
Round 10: 43.9