Catch up to the 3rd power

June 24

Team Row

Max rounds/distance in 20 min:

2 person team: 1 person runs 400m the other rows for distance till the partner returns then you switch. Keep going for 20 min. Your rounds x distance rowed = your score. The person on the rower cannot start rowing until their partner leaves on the run.

Matt/Me = 4680 x 4.5 = 21,060 Rx

June 28

AMRAP in 20 min:

Row 500m
10 Clean & Jerk 135#

5 Rounds + 500M + 7 C&J's Rx

June 30

Gymnastics

July 1

For time:

Broad jump 100 yds counting the number of jumps
Lunge that many times alternating legs
Deadlift 135# / 85# that many reps
Box jump 24” / 20” that many reps
Air Squat that many reps

7:08Rx

June 23

Over Head Squat 5 x 5

175, 195, 205, 210, 215#'s

then:

Gymnastics work - 125# Pull Up

June 19

10 Rounds for time of:

3 Hang Cleans (95#)
3 Split Jerks

then

30 Wall Hand Stand Press (touch and go)

then

10 Triple clapping push ups (front/back/front)

Cinco de Mayo

May 3

Exercise: Snatch 165# then gymnastics class

May 4

Exercise: Clean and Jerk 215# then: 5 rnds of 3 Deadlift 315# and max hand stand push ups (21/11/9/10/12)

then:

10 yard dash 20 yard dash 100 yary run 30 Dumbell Thrusters (50# DB) 100 Yard run 15 ring dips

May 5

Exercse: Max double unders and 35 Dumbell Snatch (50# DB) Max Double under

April 13

Exercise:

Gymnastics Class:
Gymnastics warm up
Wrist hangs on bar (60 sec)
Toes-to-bar x 20
Windshield wipers x 30
Strict pull ups + pull overs
Bear walks + 12 Diamond Push ups
Handstand warm ups
Handstand Scissor kicks
Handstand walks forward + backwards
Scooters (10# DB) forward + backwards
Handstand holds (facing wall) 60 sec

Then:

Heavy Fran:
21-15-9 Thrusters (135#)
Pull Ups (Chest to bar)

8:39 Rx

April 8

Exercise:

Gymnastics -
Gymnastics Warm Up
Hand stand progressions (split drill, split switch)
Press drag/jump Drill
Bear walks (bear push ups)
1:00 Wrist hang
1:00 switch hand touches
Leg lifts (toes-to-bar)
Windshield wipers
Mickey mouse holds
Broad jumps (one leg/turns/side to sides/full turns)
Paralletts (Planche progression)

Team WOD:

Griff w/ 8lbs jacket
then
Disassemble structure and move around the complex to rebuild in same fashion.

March 22

Exercise:
AMRAP in 20 min of: 15 Hand Stand Push Ups, 400 M Run

Gymnastics class - HSPU's, hand stand walks (forward and backwards), skin the cats, hollow holds, candle sticks, bar muscle ups.

Food:
Breakfast - 3 egg whites, 18 almonds
Lunch - 2 cups cottage cheese (low fat), 2 oranges, 30 almonds
Dinner - 4x4 In-N-Out protein style, animal style. (Don't forget my chocolate shake)

Liquids:
Coffee - 5-6 cups with half and half
Water - 24oz

March 6

Been sick for the last week.

Skill work: Gymnastics with Jeff Tucker at the Overload Gymnastics Certification.