Vacation WOD 4

WOD:
3x10 Bent Over T-Bar Rows (Shingles, lumber and scrap weight)-10 Y-W-As

later in day....

15 min. AMRAP:
5 Strict HSPUs
10 Lateral Jump Overs@20 inch
15 Air Squats

11 Rounds, 5 HSPU

Vacation WOD 3

WOD:
60 to 90 sec. rest in between each set
2x15 Bulgarian Split Squats (pack of roofing shingles on shoulder)
2x8 Bulgarian Split Squat Jumps
2x50 Walking Lunges

Helping out with building a screen in porch all week.

Vacation WOD 2

WOD
30 min. Jog…On the top of every minute 3 burpees

Vacation WOD 1

WOD:
5x40 m Sprint
5x5 30 Inch Box Jumps

20 Min. EMOM:
5 Strict Pull-Ups

5 min. AMRAP
Diamond Push-Ups
76 reps

Homebase Swoldier

WOD:
EMOM 40 MIN.
5 Strict HSPU

For Time:
100 Band Bicep Curls@Blue Rogue Band
4:28

Jerk PR

WOD:

Find New 1RM Jerk

134kg

Almost got 300lbs

5x3 Bouncy Front Squats@102.5kg

2x8 Front Box Squats@90kg

14.2 In 3 min. windows complete:

2x 10 OHS@95lbs-10 Chest-Bar Pull-Ups
2x 12 OHS@95lbs-12 Chest-Bar Pull-Ups
2x 14 OHS@95lbs-14 Chest-Bar Pull-Ups
2x 16 OHS@95lbs-10 Chest-Bar Pull-Ups

122 reps, 2 reps shy of my PR but wasn't going very hard.

Recovery Strengthio

WOD:
10 Rounds at Aerobic Pace:
4 Side Lunges@2-12kg
4 KB Cleans@2-12kg
4 Reverse Lunges to OH Press@2-12kg
4 KB Snatches@2-12kg
4 Renegade Rows
4 20m Suitcase Carries@1-32kg

27:30

3x30 sec. each
Wtd. FLR@20lbs vest
Wtd. Side Plank@20lbs vest
Wtd. Reverse Plank@20lbs vest

16.2 F U hahaha

WOD:
Worked to 120kg C+J
16.2 retry:
0-4 min. Window
25 Toes to Bars
50 Double Unders
15 Squat Cleans@135lbs
4-8 min. 
25 Toes to Bars
50 Double Unders
15 Squat Cleans@185lbs

176

Missed by 2 reps, the bar wasn't heavy like in the past, but I was suckin wind…I didn't let it get to me

For Time:
100 Bench Presses@60%BW-50kg(48 but rounded up)
Every break 3 30 inch box jumps

9:28

Goold Ole' 30lbs Wallballs

WOD:
5-5-Max Reps Power Snatches@65kg-70kg-75kg(5)

10 Min EMOM
1 Bar Muscle-Up
10 Wallballs@30lbs

20 min. Row @Light Pace
3x5 Wtd. Chins@15kg

Snatch and Abs

WOD:
Go up to Heavy Snatch-95kg, tried 102.5kg again, no go
3x8 Front Rack Bulgarian Split Squats@2-20kg
3x8 Standing DB Shoulder Presses@2-27.5kg
3x8 Strict Toes to Bars
3x8 Turkish Sit-Ups@24kg each side
3x8 Wtd. V-Ups@20kg

Posterior PR

WOD:
Try to Hit PR in Deadlift-205kg Check!!

For Time and Max Reps:
2000m Row
50 HSPU
Rest 90 seconds
2 min. Max Bar Muscle-Ups

11:21
10 BMU

3x40m Each Side Uneven Carries@ 24/32kg

"Snakebite"

WOD:
5-5-5 Front Squats with a bounce@97.5kg

21-15-9
Squat Snatches@40kg
Chest to Bars

9:42 (light weight snatches kick my ass)

3 Rds For Time:
7 Fat Grip Clean and Presses@45kg
50 DU
Rest 2 min.

1:15-1:08-1:00

C+J Test

WOD:
Max Out Clean and Jerk-
60-80-100-110-120-130(F)
4x5 Wtd. Box Jumps
2x10 Wheel Rollouts

Chest Day Breh

WOD:
5-5-5 Bench Press@87.5kg-95kg-100kg

5 Rds for Time:
8 each leg Front Rack Reverse Lunges@20kg
8 Clap Push-Ups
8x4 (32) Mountain Climbers
8 1 Arm Sprawls
9:15

Snatch Test

WOD:
Been a little under the weather but was feeling ok today...went for a PR @102.5kg but it didn't go, here is 95kg I hit before the various 102.5kg attempts

Quick Pumps Before JB Games

WOD:
15 Strict Muscle Ups
25-15-15 DB Chest Presses@2-27.5kg
25-15-15 1 Arm DB Rows@1-27.5kg
50 Band Pull Aparts

"OPN" 300 Prep 40

WOD:
2x60 Ball Stir the Pot Plank Combo
3x2 Deadlifts@150-160-170kg
3x2 Front Squats@102.5kg-110kg-117.5kg

10 min. AMRAP
5 Deadlifts@155lbs
10 Toes to Bars
15 Box Jumps@24'

6 Rds, 15 reps

For Time:
75 Air Squats
60 Russian Swings@24kg
45 Double Unders
30 Shoulder to Overheads
15 Burpee Pull-Ups

8:00

"OPN" 300 Prep 39

WOD:
3x2 Clean and Jerks@90kg-97.5kg-105kg
3x2 Bench Press@95kg-102.5kg-110kg

10 min. AMRAP
25 Cal Row
50 Double Unders
4 Rds, 2 cals

30 min. Light Run

"OPN" 300 Prep 38

WOD:
3x15 Rotator Cuff@Band
3x10 Strict Pull-Ups

For Time Kettlebell DT@2-16kg
12 Deadlifts
9 Cleans
6 Shoulder to OH
3:54

Row 30 min. @ Low Intensity

 3x8 DB Alt. Curl to Shoulder Press@2-15kg

"OPN" 300 Prep 37

WOD:
3x2 Squat Snatches@70kg-75kg-80kg
3x2 Back Squats@122.5kg-130kg-137.5kg
3x8 Overhead Tri Ext.@32kg
3x60 sec. Side Plank
3x15 V-Ups
3x10 Strict Toes to Bars
3x8 Pullovers@32kg

MMC 8

WOD:
20 min. Max Distance Farmer's Walk@2-20kg Plates
1st Break-20 Band Curls
2nd Break- 20 Tri Ext
3rd Break-25 Air Squats

6 Breaks-1600m

"OPN" 300 Prep 36

WOD:
3-3-Max Power Cleans@95kg-100kg-105kg(5)
1-1-1 Deadlifts@150kg-170kg-190(2)
1-1-1 Front Squats@135kg-135kg-137.5kg

For Time-
21-15-9-15-21
Wallballs@25lbs
Burpees

Rest 90 sec.
1 set Max 9 inch Deficit Strict HSPU-4 :o

"OPN" 300 Prep 35

WOD:
40 Min @Low Intensity-
20 Reverse Lunges
20 Mountain Climbers (mobility style-world's greatest stretch)
20 Band Pull Aparts
10 Push Up to Rotation
10 SL RDL each leg

"OPN" 300 Prep 34

WOD:
5x1 Clean and Jerk@80kg-85kg-97.5kg-110kg-122.5kg
3x1 Bench Press@95kg-107.5kg-120kg

Planks 5 min.
2 sets of 1:06-2:27 Hollow Complex

3 hours later...
30 min. Jog
3x12 DB Pullovers @20kg(highest db so did slow tempo)