Fri
Open started
Warm up stuff
WOD 18.1
20 min AMRAP
8 toes to bar
50 dB X 10 Hang clean and Jerk (5 each arm)
14 cal row
7 rounds + 9 cal row= 251 reps total
I’m a couple hundred miles north of you, and the weather has been shit here!
Yea man been a real wet winter. Gets old running on a treadmill.
1 Like
Mon
Warm up stuff
Strength
Front squat 1 + 1/4
135 X bunch
185 X 3
205 X 3
225 X 3
245 X 3
275 X 3
WOD
4 rounds for time
70 KB X 15 KB swings
50 jump ropes
70 KB X 15 Goblet Squats
50 jump ropes
10:13
Tues treadmill in Ponca City
5.5 Miles
Sat
18.2
50 DBs X 1 squat
1 bar facing burpee
50 DBs X 2 squat
2 bar facing burpee
50 DBs X 3 squat
3 bar facing burpee
50 DBs X 4 squat
4 bar facing burpee
50 DBs X 5 squat
5 bar facing burpee
50 DBs X 6 squat
6 bar facing burpee
50 DBs X 7 squat
7 bar facing burpee
50 DBs X 8 squat
8 bar facing burpee
50 DBs X 9 squat
9 bar facing burpee
50 DBs X 10 squat
10 bar facing burpee
9:01 min
Remaining time until 12 min cap
1 Rep max Clean
205 missed 215
The first 9 min workout killed my legs.
Mon
Warm up stuff
Strength
DL
135 X bunch
225 X bunch
275 X 3
Every 60 sec for 6 sets
315 X 3
WOD
5 rounds for time
100 jump ropes
55 KB X 20 kB Swings
24” burpees box jumps
17:24
Thurs
Warm up stuff
Strength
EMOTM 4 min
Wide stance box squats 16”
225
Wide stance box squats 16”
365 X 3 X 2
WOD
4 rounds for time
95 X 8 Hang cleans
95 X 8 front squats
95 X 8 push press
95 X 8 back squats
95 X 8 good mornings
95 X 8 upright row
All without putting bar down
Then 2 min rest between rounds
11:08
Mon
Warm up stuff
Strength
OHS
95 X bunch
EMOTM X 6 min
135 X 3
WOD 3 RFT
135 X 10 power cleans
53 KBs X 20 Over Head walking lunges
8:20
Extra credit
Planks
4 rounds
10 sec L
10 sec Middle
10 sec R
Rest 30 sec
Tues
Warm up stuff
3 rounds
3 strict pull ups
6 push ups
9 air squats
90 sec rest
WOD
Cindy 20 min AMRAP
5 pull ups
10 push ups
15 air squats
16 rounds plus 10 push ups
Wed worked from home and ran.
Watch didn’t track for some reason
5.25 miles around 50 min.
Thurs
Warm up stuff
Strength
Back wide stance speed box squats
8 sets with set every 60 seconds
225 X 3
WOD
Partner WOD with Wifey
24” X 40 box jumps
50 dB X 40 renegade rows
40 cal row
100 ft suitcase carry 80 DB L & R
24” X 30 box jumps
50 dB X 30 renegade rows
30 cal row
100 ft suitcase carry 80 DB L & R
24” X 20 box jumps
50 dB X 20 renegade rows
20 cal row
100 ft suitcase carry 80 DB L & R
24” X 10 box jumps
50 dB X 10 renegade rows
2 cal row
20 min
Sat
18.4 WOD
135 X 21 DL
21 X hand release push ups
135 X 15 DL
15 X hand release push ups
135 X 9 DL
9 X hand release push ups
185 X 21 DL
50 ft bear crawl
185 X 15 DL
50 ft bear crawl
185 X 9 DL
50 ft bear crawl
6:50 min
In Rescue School at Texas A&M the #1 Rescue school in the country this week.
TM
.5 walk
5.5 run
.5 walk
1 hour
Tues
I was going to go to the CF box My wife and I went to last year. However, they only do 5 am class on M,W,F 
TM
.25 walk
5.5 run
.25 walk
An hour of my life drained away.
1 Like
