Category Archives: Uncategorized

I’m back?

5x

  • 500M Row
  • 10 Air Squats

Time = 14:10

062518

After a 5 week hiatus due to an elbow issue, I’m back.

OHS 5-5-3-3-1 – 95#/115#/135#/155#/175#

Snatch Grip Deadlift 5-5-3-3-1 – 135#/155#/205#/255#/275#

030718

3 Person Teams – 25:00 AMRAP

  • 20/15 Cal Row
  • 7 Box Jumps (24/20)
  • 7 Pullups

Teamed w/ Linda and Alan and completed 13 Rounds + 27 Reps

022118

3 Rounds for Time of:

  • 10 Cal Assault Bike (no arms)
  • 15 One-handed KB Swings (35# – right arm)
  • 20 Burpees
  • 15 One-handed KB Swings (left arm)
  • 10 Cal Assault Bike (no arms)

Rest 4:00 b/t rounds.

Total time, including rest was 23:10.  4:29/5:09/5:32

Burpees got tough.

020218

Power Snatch + Squat Snatch – 75/95/115/135/145

MetCon

  • 700M Row
  • 20 KTE
  • 10 Burpees
  • 20 Cals Assault Bike
  • 25 Wallball (20#)
  • 500M Row

Time = 10:57

092017

Hang Power Clean 6 x 2:  135, 135, 155, 175, 185

Squat Clean:  185, 195, 205, 215

052217

5K Row & 100 Air Squats – partition as needed

Time = 25:00 (1000M/25 Squats/1000/25/1000/25/1000/25/1000)

042817

Front Squat 3 x 3 for a max of 205#

021717

Franzilla

  • 800M Run
  • 9 Pull-ups
  • 9 Thrusters (95#)
  • 400M Run
  • 15 Pull-ups
  • 15 Thrusters
  • 260M Run
  • 21 Pull-ups
  • 21 Thrusters

Scaled to 65# on Thrusters – Time = 16:16

011217

2000M Row = 8:06

Approximately 10 minutes of rest.

2000M Row = 8:23

010617

Front Squats w/ a Pause

5 sets x 4 reps – pause 3 seconds on first two reps

175# for all 5 sets

122016

This Will Suck – 20:00 AMRAP

  • 35 Calories – Assault Bike
  • 55 Wall Ball (20#)
  • 75 Calories – Concept II Rower

Total Reps = 200

121716

After a week off due to elbow bursitis and extreme swelling of triceps and forearms, tomorrow I plan to return to Titanfit.

Sometimes it’s about the journey…

112816

Press up to 115#

Push Press up to 165#

Hamstrings terribly sore after Saturday’s WOD.

110816

The Banker

20:00 AMRAP of:

  • 5 Toes-to-Bar
  • 10 KB Swings (53#)
  • 15 Squats

10 Rounds + 2 Reps