Training Day Double

Warm up: 1000m Row

WOD #1 @ 2pm
1. Dead-lift 12 x 2 @55% #185lb /45sec rest
2. HSPU Ladder 1-5-1-5 to single pad
3. GHD Raises 5x4 w/15lb 5x4 bwt /60sec rest
4A. Front Forward Lean 45sec x 3 /30sec rest
4B. Ghd Sit ups @2020 3x12 /30sec rest

2.5 hours rest

WOD #2 @ 6pm
1mile easy pace
5min Building pace run, last minute highest HR (184)
walk rest 1min
2min All Out record last 30sec HR (186)
walk rest 3min
2.2 mile run @65% (130)of max HR from 2min effort (145-155 avg)

Ran a total of 4.5 miles

TRAINING DAY

Warm up: 1000m Row
Skill: Alt Pistols 3 x 10 14" / HSPU 2 x 10

1A. Front Squat x 5/Push Press x5/ Thruster x 5 ] x 5
75lb,85lb,90lb,95lb,95lb
rest 20sec
1B. 20 Unbroken Chin-ups ] x 5
rest 4min

Training Day

3 Intervals of

1 minute Burpee Broad Jumps
1 minute Kettlebell thrusters #18lb - 15, 15,15
1 minute 12lb Ball Slams - 15,15,15
1 minute Box Jumps 16" - 30,30,30
rest 4minutes

+ 1mile Run 65%

Then...

Snowboarded Brighton Full Day

Partner WOD

Complete for time...

83oolbs ground to overhead #105
+
100 burpees

GtoOH reps: J12,R8,12,8,12,8,12,7

Shared burpees around 10-15 each round

7:24

Training Day

1. Front Squat 3/155, 3/165, 2/175, 1/185, 1/185 Rest 90sec

8min AMRAP

4 hspu to 1pad
8 1.5 KBS
12 Ghd Sit ups

4 +4hspu

+
1.1 mile run 80%

PARTNER WOD

Fight Gone Bad with Partner

3 Round intervals

Wall Ball Shots 1 minute (shared work 30sec each)
Box Jumps 1 minute
SDLHP 1 minute
Push Press 1minute
Row 1minute (Jaren)
3min Rest

Training Day Double

WOD#1: 7am

KBS Ladder w/ 1.5pd; 1-15 unbroken (breathing drill; rest was same # of reps completed in breaths).

Tabata Sit ups anchored: 14,14,14,14,13,13,12,13

Double unders AMRAP 4min: 148...shoulders smoked

WOD #2: 6pm
Warm up 5oom row + HSPU work
20 min AMRAP
5 CTB
10 Ring Dips
15 OHS #65

8 rounds + 5ctb +1dip

Training Day Double

WOD #1: 2pm

Warm up: Row 500m + Mobility

1. Power Clean Cluster 1.1.1.1.1 x 5
150,155,165,175,175lbs

2. 3 rounds for time
10 Deadlifts @ 115% (185lb)
25 Box Jumps 24" (with step down)

6:14

Wod#2: 6pm

21-18-15-12-9-6
Power Snatch #75
Wall Ball Shots
KTE

18:43

Workout of the Day

Team of 3

Wod #1
Shared Power Snatch 30reps @80lbs
AMRAP HSPU (from single pad)

Wod #2
Row 4k
+
100 Power Cleans @95lbs (erin & i)
100 Box Jumps 20"(erin & kat, i row)
100 CTB (kat and i)
100 SDLHP 65lbs (erin & i)
100 Burpees (i finish row + 20burpees, erin & kat burpee)

21:20

Trainng DAy

5:30pm

3 sets of ...

15 burpees
25 unbroken KBS 1.5pd
800m run
active walking rest 5min
6:34/6:32/6:51