Strongest Guy on my Block 4

Tues
Warm up stuff
Skill EMOM
Odd min
12 toes to bar
Even min
75 X 12 X strict press (I did 20 reps)
WOD
20 MB X 15 X wall balls
70 KB X 15 X KB Swings
6 rounds 14 min

Mon (some how forgot to post)
Warm up stuff
4 min WOD
21-15-9
75 X power snatch
Burpees
Got 56 reps
4 min WOD
15-12-9
95 X power snatch
Later bar over burpees
Got 42 reps
4 min WOD
12-9-6
115 X Power snatch
24 in burpees over box
Got 33 reps

Wed
Warm up stuff
Skill back squat
135 X bunch
225 X bunch
275 X 1
315 X 1
345 X 1
365 X 1
395 X 1
WOD
200 meter run
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
2 rounds 17:15
https://instagram.com/p/BNJv0HdhE3c/

Your halt marathon time is good- that last 4 miles
those are under 7 minutes- that is some solid ass work

Have a Happy Thanksgiving

Thanks man. You also

Sat
Warm up stuff
WOD all sets must be done unbroken or 5 burpee penalty
13 pull-ups
95 X 13 X DL
50 jump ropes
95 X 20 X strict press
95 X 13 X hang squat clean
400 meter run
4 rounds 28:55 10 burpees

Mon
Warm up stuff
Skill
Back Squat
135 X bunch
225 X 3
315 X 3 X 5
WOD
185 X 5 X push press from the floor
185 X 5 X clean
70 jump ropes
7 rounds on 2nd round felt just twinges to the back so skipped the clean after that.

Time to get back on the horse for the diet. Back over 200 pounds and feeling it.

Thurs Fun in Pampa Texas
Warm up stuff
WOD
Over head squat work to 1 Rep max
Over 10 min
95, 115, 135, 185
Front squat work to 3 Rep max
Over 10 min
135, 185, 225, 275, 295
Back squat work to 5 rep max
Over 10 min
225, 275, 315

My kind of work out.

Sat
Warm up stuff
Three team WOD
One partner rowing
One partner doing work
One partner resting
20 MB X 60 X wall balls
45 plate X 60 X over the head plate hold lunges
60 sit ups
60 burpees to plate
3 rounds and 20 wall balls
8000 meters rowed
35 minutes

Mon
Warm up stuff
Skill back squat
135 X bunch
225 X bunch
315 X 5 X 3
WOD
10,9,8,7,6,5,4,3,2,1
165 X push jerk from floor
2,4,6,8,10,12,14,16,18,20
Pull-ups
Do 10 jerk then 2 pull-ups then 9 jerk and 4 PU
19:02

Tues
Warm up stuff
Skill Hang clean and jerk
135 X singles
165 X singles
185 X singles
WOD
400 meter row
95 X 30 X hang clean
30 burpees
400 meter row
95 X 30 X hang clean
30 burpees
400 meter row
95 X 5 X hang clean
20 min

Fri
Warm up stuff
Skill Bench
135 X bunch
185 X bunch
225 X 3
245 X 2
275 X 1
295 X 1
315 X 1 missed
WOD
95 X 3 power snatch
60 jump ropes
95 X 6 power snatch
120 jump ropes
95 X 9 power snatch
180 jump ropes
95 X 12 power snatch
240 jump ropes
95 X 15 power snatch
300 jump ropes
11:50
https://instagram.com/p/BNy7icgjY_L/

Sat 5th Mountain WOD
100 burpees
1 mile run
100 air squats
1 mile run
100 sit-ups
1 mile run
100 push ups
1 mile run
100 pull ups
1 mile run
82:30
https://instagram.com/p/BN13K_FBVZp/


Flew to Iowa Monday
Tues work out

Wed work out and flew back Thursday

Fri
Warm up stuff
Skill Front Squat
135 X bunch
185 X bunch
225 X 2
275 X 2
305 X 2
WOD
3 rounds
150 jump ropes
25 sit ups
60 DB X 20 X alternating 1 arm Snatch
9:21
https://instagram.com/p/BOE9PGOBXe2/

Sat
Warm up
12 Days Of Christmas WOD
115 X 1 X DL
115 X 2 X Front squat
115 X 1 X DL
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
7 burpees
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
55 KB X 8 X KB swings
7 burpees
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
9 sit-ups
55 KB X 8 X KB swings
7 burpees
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
115 X 10 X power snatch
9 sit-ups
55 KB X 8 X KB swings
7 burpees
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
115 X 11 X Over head squat
115 X 10 X power snatch
9 sit-ups
55 KB X 8 X KB swings
7 burpees
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
1200 meter run
115 X 11 X Over head squat
115 X 10 X power snatch
9 sit-ups
55 KB X 8 X KB swings
7 burpees
6 pull-ups
5 hands release push ups
115 X 4 X hang clean
115 X 3 X Push press
115 X 2 X Front squat
115 X 1 X DL
36:11 min

https://instagram.com/p/BOH92DIBkm6/

Mon
Warm up stuff it was 33 degrees in the gym
Skill back squat light day
135 X bunch
225X 5 X 5
WOD
500 meter row
135 X 20 X power cleans
24" X 10 X box jumps
3 rounds 16:58

Thurs
Warm up stuff
Skill
800 meter row
800 meter run
800 meter row
10:58
WOD
70 KB X 10 X KB swings
10 burpees
70 KB X 20 X KB swings
20 burpees
70 KB X 30 X KB swings
30 burpees
70 KB X 20 X KB swings
20 burpees
70 KB X 10 X KB swings
10 burpees
14:29
https://instagram.com/p/BOUZO8Vj9zZ/

Wed
Warm up stuff
Skill back squat 1 RM
135 X bunch
225 X bunch
275 X 1
315 X 1
365 X 1
405 X 1
WOD 10 min AMRAP
10 push ups
15 pull ups
20 kcal row
3 rounds + 10 push-ups and 5 pull-ups

5 days until our Cruise.