5/8

A. Weighted  step ups, 12 alternating x 3; rest 1:30

20#, 25#, 25# 

Used a 12" box.

B. Side plank, :30-:45 sec x 4 ; rest :30 sec between sides/rest 1 min between sets

:30 for all. 

+

3RFT
16  wall ball 

18 cal bike 

20 sit ups 

Run 400 m 

Total time: 17:11.3

Round 1: 6:07.2

Round 2: 5:35.6

Round 3: 5:28.5

Used a  10# wall ball. 

5/7

A. Lat pull down, 8-10 x 4; rest 1:30 

85# (8) for first 3, 70# (10 for last one).

B. Ab complex, 14 bicycles into 12 lemon squeezers x 4; rest  1 min 

Did this. 

+

12 min AMRAP
Row 400m

12 burpees over the rower

6 hang power clean 55# 

3 full rounds + 228 meters on rower 

Round 1: 3:50.7

Round 2: 3:39.2

Round 3: 3:28.9

+

Lat stretch

90/90 pec stretch

Calf/achilles stretch

5/6

 Deadlift, 3-4 reps x 4 sets; rest 2 min 

155# (3), 165# (3), 175# (3). 

+

4RFT:
10 KBS 35# 
8 Ring rows
18 cal bike
40 jump rope singles 

Total time: 13:09.9

Round 1: 3:21.9

Round 2: 3:14.6

Round 3: 3:30.8

Round 4: 3:02.3 

+

Half pigeon 

Supine twist 

5/4

 Run 1 mile; rest 5-7 minx2 (hard efforts)

Mile 1: 7:50.9

Did a walking rest (misremembered and thought it said walking not straight rest)

Mile 2: 7:55.8

+

Run 1 mile easy

Easy mile: 9:45  

5/3

 Run 30 minutes easy.

3.30 miles (9:12 miles). 

5/1

A. Back squat, 5-6 rep x 4 sets, rest 2 min 

6 (95#), 6 (95#), 6 (100#)

B. Side plank, :20-:45 sec, rest :30 sec between sides/rest 1 min between sets 

Did this. 

+

20-18-16
Wall ball 
Row for calories 
V ups 

WOD total time: 11:52.0

Round of 20: 4:13.4

Round of 18: 4:06.3

Round of 16: 3:32.4

12# ball. 

+

Half pigeon

Pancake stretch

Thoracic opener 

4/30

 A. assisted chin ups, 4-5 x 4, rest 2 min 

4 (green band), 4 (thin blue band) each remaining rounds.

B. Dumbbell single sided push press, 8-10x3, rest 1 min

15# (10), 20# (8), 20# (8). 

+

12 min AMRAP:
60 single uners
20  sit ups
12 weighted step ups (20# per hand)
12 no push up burpees

5 full rounds. 

Round 1: 2:28.6

Round 2: 2:38.7

Round 3: 2:15.8

Round 4: 2:23.8

Round 5: 2:14.7

+

Lat stretch 
Thoracic opener 
Scorpian stretch 

4/28

 A. Above the knee  power clean, below the knee power clean x 5 complex, rest 2 min 

65#, 70#, 75#, 80#. 

B1. Banded glute bridge, 10 x 3, rest :15 sec
B2. Plank, :30-:60 sec x 3; rest 1 min 

Did this. :30 sec. 

+

3RFT:

Run 400m

14 box jumps (16 inch box)

14 KBS  35#s 

WOD total time: 10:05.2

Round 1: 3:15.5

Round 2: 3:30.2 

Round 3: 3:19.5

+

Three way banded hamstring stretch

4/27

 4 x 800m, rest 3 min. 

Round 1: 3:51.3

Round 2: 3:50.6

Round 3: 3:52.0

Round 4: 3:51.8

Felt  pretty slow on these. 

4/25

 Run 30 minutes easy (3.26 miles, 9:12/miles)

4/24

A. Push ups, max unbroken (-2) x 4, rest 2 min 

6 for all.

B. 30-20-10 sit ups 

Did this. 

+

4RFT:
8 Ring rows
16 cal bike
20 air squats

WOD time: 10:38.7

Round 1: 2:44.4

Round 2: 2:52.3

Round 3: 2:51.7

Round 3: 2:10.4 

+

Couch stretch 

4/21

 A. Deadlift, 4-5 reps x 4 sets, 2 min rest 

135# (4), 155# (4), 155# (4), 155# (4)

+

18 min AMRAP:
Bike 28 cals 
18 sit ups
12 walking lunges 20#
6 Hang power clean 75# 

3 full rounds plus 11 cal AD 

+

Half pigeon

Supine twist 

4/20

A. Lat pull down, 8-10 x 4; rest 1:30

55# (10), 70# (10), 70# (10), 70# (10). 

B. Ab complex, 12 bicycles into 12 lemon squeezers x 4; rest 1 min  

Did this. 

+

4RFT:
8 burpees
12  step ups (light weight)
20 cal row 

WOD total time: 11:44.4 

Round 1: 2:57.1

Round 2: 2:55.7

Round 3: 3:06.2

Round 4: 3:45.4

+

Lat stretch

90/90 pec stretch 

Calf/achilles stretch 

4/17

A.  Goblet squats, 10-12 x 4, rest 1:30

26# (12) for all.

B. Weighted russian twist, 12-18x4, rest 1 min 

12# ball (18) for all. 

+

12-10-8

Hang power clean 65#

Dumbbell push press or jerk 15# (did push press)

Cal bike 

WOD total time: 7:58.0

Round of 12: 3:18.8

Round of 10: 2:45.0

Round of 8: 1:54.2

+

C. Banded lateral walks, 10 each directions x 3, rest 1 min

4/16

A. 10 min EMOM: 2-4 perfect push ups 

4, then 3 for rest. 

+

18 min AMRAP: 
12 weighted dumbbell step ups 
12 vups 

40 jump ropes

Row 600m

3 full rounds +  12 weighted step ups + 12  v ups + 40 jump rope singles + 306 meters

Round 1: 4:54.1

Round 2: 5:07.2

Round 3: 4:58.0

+

Three way banded hamstring stretch

Seated forward fold stretch