Tues
Warm up stuff
WOD Mini Murph
1200 meter run
75 pull-ups
150 push-ups
225 air squats
1200 meter run
28:30
Thurs
Warm up stuff
Skill
Working on pistols
WOD
6 rounds
5 burpees
53 KB X 8 X goblet squats
20" box elevated feet push-ups X 3
200 meter run
13 min
Body is hurting and tired from 7 hour drive yesterday. So just took it easy and got blood flowing. Taking off tomorrow to do Murph on Sat.
Sat
WOD Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
65 min
Wearing a 20 pound vest.
This was intense.
Mon Happy Memorial Day
Murphy Part Deux
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
45:36
No vest today and weather was around mid 70’s so much easier
God Bless America and its fallen heroes.
Wed
Warm up stuff
Skill Push Press
Warm up
10,6,3
45, 135, 185
Working sets
185 X 5
195 X 5
205 X 3
225 X 2
245 X 2
WOD
1 min X 30# slam balls
1 min X hand stand holds
1 min X Shuttle run
1 min X 55 KB goblet squats
2 rounds
2 min rest
10 X 30 yard sprints
55 KB X 20 goblet squats
30 push ups
2:45
Fri
Warm up stuff
WOD
215 X 25 DL
125 X 25 full cleans
75 X 25 thrusters
45 X 25 OHS
12:43
5 min rest
AMRAP
20 MB X 14 wall balls
7 bar facing burpees
2 rounds + 8 wall balls
5 min
Sat went back to Kemah and worked out
2400 meter run
155 X 21 X Clean and Jerk
1200 meter run
155 X 21 X Clean and Jerk
1200 meter run
38:40
Mon
Warm up stuff (man it was humid, it rained about half way through the WOD but it was miserable)
Skill EMOM alt
225 X 5 sumo DL
3 X 30" box jumps
WOD
155 X 15 Power Cleans
155 X 20 Front squats
25 bar facing burpees
Rest 5 min
155 X 15 Power Cleans
155 X 20 Front squats
25 bar facing burpees
19:45
Where’d the pic go ?
Fri
Warm up stuff
3 rounds
Band bent over lateral raises
L sits
Split dumbbell squats
WOD
800 meter run
21 toes to bar
95 X 21 hang power snatches
3 min rest
600 meter run
15 toes to bar
95 X 15 hang power snatches
3 min rest
400 meter run
9 toes to bar
95 X 9 hang power snatches
22:42
Holy Shit Batman. Where have you been?
Here and there…what can I say…I got old and now I’m feelin’ fit and ready to fiddle with Meesus 542…which way did she go ???
Travel travel travel
TM walk a bit
6 mile run
Walk a bit more.
Around an hour. I will be standing behind this for 8 hours today telling people how great we are. Then repeat for 2 more days.
We all get old. The missus works for Exxon now and coaches crossfit. Still looks amazing as ever.
POIDH !
(Yes this is a complete sentence oh robot editor)
Mon
Warm up stuff
12 min work to heavy
135 X 1 X full clean then hang full clean
135 X 1 X full clean then hang full clean
135 X 1 X full clean then hang full clean
165 X 1 X full clean then hang full clean
185 X 1 X full clean then hang full clean
205 X 1 X full clean then hang full clean
WOD
95 X 25 X power clean
95 X 50 X Thrusters
95 X 25 X power clean
10 min
1 Like