Training Log Archive: josiah

partner wod w/ kirstie.

2 rounds

300 jump rope
40 kettlebell swings 53lb
30 overhead lunges 45 lb plate
20 hand release push ups
10 wall walks

*even minute partner 1 does 10 burpees
*odd minute partner 2 does 10 burpees

C • Dude 1

wu.

metcon

8 min. EMOM

5 deadlifts 185lbs
5 wall balls

Metcon 2:

12 min AMRAP

12 calorie row
8 kettlebell swings (53lb)
6 ring dips

wu.

strength:
bench press 5x3 @ 80%

metcon:

5 rounds

4 power cleans
3 front squat
2 jerks
10 knees to chest

wu.

metcon.

2 rounds:

30 situps
30 russian twists
30 leg lifts/kicks while holding wall ball overhead
30 second plank


Metcon #2

90 jump rope
30 pull ups
90 jump rope
30 burpees
90 jump rope
30 kettlebell swings (35lbs)
90 jump rope
30 ring dips
90 jump rope
30 over head walking lunges (35lb plate)

dragging today.

wu.


metcon.

3 rounds

:30 max effort ring push ups
:30 max effort mountain climbers
:30 max effort jump lunges

wod:

"annie"
50-40-30-20-10
jump rope
sit ups
400m run after each round

My hamstrings are super sore/tender... even to touch...

wu.

Strength:

build up to 3x3 @ 95%

wod:
"jackie"

1000 m row
50 thrusters
30 pull ups.

ouch!

work in the AM.

reports in the afternoon.

super sore with it being my first full week back.