Endurance / Benchmark "Grace"

Run 8k

Time: 42:54

Rest 4 hours then:
"Grace" 30 Clean and Jerk for time

Time: 3:08

Work Capacity

5 Rounds for time of:
Run 400m
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Jerk

135# Barbell

Time: 32:18

Work Capacity

For time:
Row 500m
21 OHS @ 115#
21 Box Jumps @ 24"
Row 500m
15 OHS @ 115#
15 Box Jumps @ 24"
Row 500m
9 OHS @ 115#
9 Box Jumps @ 24"

Time: 22:38

Then Later:
21-15-9 reps for time of:
Burpees
Double Unders

Time: 3:22

Strength / Work Capacity

Work up to 1rm Front Squat
255# PR

Then:
21-15-9 reps for time of:
155# Power Clean
Ring Dips
Pull Ups

Time: 11:08

Strength / Work Capacity

Ground to Overhead Anyhow
10 minute time limit

Lift used: Squat Clean, Split Jerk

Weight Lifted: 220#

Then:
"The Chipper"
15 reps 155lb BB squat clean
30 Toes to bar
30 Box jumps 24" box
10/15 Muscle ups
30 PushPress 40lb DBs
30 Double Unders
15 reps 135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 45lb plate

Time: 28:37

Work Capacity, Endurance

5 Rounds for time of:
5 Deadlift @ 275#
10 Burpees

Time: 3:47

Then:
Hill Run
Stairs..

Work Capacity

5 Rounds for time of:
7 Clean to Thruster @ 155#
21 Double Unders

Time: 14:06

Strength / Strength Endurance

Deadlift 5x3

Worked up to 365#

Then:
50-40-30-20-10 reps for time of:
Pull Ups
Ring Dips

Time: 24:09

Strength / Benchmark "Isabel" / Conditioning

Front Squat 5x3
Worked up to 230#

Then:
"Isabel"
30 Snatches for time

Time: 3:24

Then:
Run 700 meters x 5
2 minute rest btw intervals.

Note(s): Run at "Helen" pace

Rest Day

No recovery workout

Benchmark "JT" / Strength Endurance / Work Capacity

WOD #1
"JT"
21-15-9 reps for time of:
Handstand Push Up
Ring Dips
Push ups

Time: 18:24

WOD #2
Complete as many rounds as possible in 8 minutes of:
4 Handstand Push Ups
8 KB Swing @ 70#
12 V-ups

Rounds: 6+4 HSPU

WOD #3
Complete as many rounds as possible in 10 minutes of:
115lb. Thruster
Burpees

Rounds: 6

Endurance/ Work Capacity

Swim 100 Yards
Run 400m
50 Push Ups
Swim 100 Yards
Run 400m
50 Push Press @ 95#
Swim 100 Yards
Run 400m
50 Thrusters @ 95#
Swim 100 Yards
Run 400m
50 Squat Cleans @ 95#
Swim 100 Yards
Run 400m
50 Air Squats

Time: 1 hour 6 minutes 33 seconds

Recovery

Swim 25 yards
10 Push Ups
Swim 25 yards
10 Squats
Swim 25 yards
15 Push Ups
Swim 25 yards
15 Squats
Swim 25 yards
20 Push Ups
Swim 25 yards
20 Squats
Swim 25 yards
15 Push Ups
Swim 25 yards
15 Squats
Swim 25 yards
10 Push Ups
Swim 25 yards
10 Squats

Strength Endurance / Work Capacity

4 Rounds for time of:
400m Run
30 KB Swings @ 70#
30 Ring Push Ups

Time: 21:28

IWT

20 Push Press @ 2x 40#
20 Box Jumps @ 30"
2 minute rest
3 rounds
then:
15 Thrusters @ 2x40#
15 Pull Ups
2 minute rest
3 rounds
then:
Row 250 meters
20 Wall Ball @ 20#
2 minute rest
3 rounds

Work Capacity

5 Rounds for time of:
5 Power Snatches
5 OHS
5 Snatch Balance
350m Sandbag Run

Time: 24:42

Work Capacity

For time:
100m Medball Run @ 20#
45 Ring Dips
100m Medball Run @ 20#
45 OH Walking Lunges @ 20#
100m Medball Run @ 20#
45 Hang Squat Snatches @ 45#
100m Medball Run @ 20#
45 Push Ups
100m Medball Run @ 20#

Time: 12:06

Work Capacity

Deadlift 4x5 @ 285#

Then:
3 Rounds for time of:
15 Ball Slam @ 50#
15 Pull Ups

Time: 6:42

Then Later:
21-18-15-12-9-6-3 reps for time of:
Push Press 95#
Burpees

Time: 13:21

Work Capacity

3 Rounds for time of:
Run 400m
21 Wall Ball shots @ 20#
15 Burpees
9 Thrusters @ 115#

End w/ a final 400m run after the last round

Time: 21:49

Work Capacity

3 Rounds for time of:
500m Row
10 Clean and Jerk @ 135#

Time: 14:37

Note(s): The workouts have been at high duration and work and are gradually getting shorter. I have been transitioning to couplets and triplets for WODs usually with some sort of BW / W lifting combination. Half of February will be getting my raw strength and power back. The past month I have seen what I have lost and what I have kept. Now I will hammer what I suck at... again.

Work Capacity

Complete as many rounds in 20 minutes of:
7 Handstand Push Up
21 Box Jumps @ 20"
7 Pull Ups

Rounds: 5

Strength / Strength Endurance

5 Rounds for time of:
5 Thrusters @ 155#
5 Muscle Ups
Run 400m

Time: 19:04