Work Capacity / Stamina / Work Capacity

For time:
1k Run
30 HSPU
1k Row

Time: 12:05

Rest 7 hours then:

10-1 Ladder of:
315lb. Deadlift
Box Jump, 36"
Ring Push Up

Time: 14:24

Rest 5:00

5 Sets:
Every 2:30 perform:
10 Burpees
10 Toes to Bar
40 Double Unders

Stamina

50 Ring Push Ups
50 Turkish Get Up @ 35# KB (25x ea. side)
25 Pull Ups
50 Air Squats
50 Split Jerks @ 2x 44# KB
25 Pull Ups
50 KB Swings @ 53#

Time: 29:57

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Report

• WOD TOD: 5:30pm
• Body: Good, no soreness
• Sleep: 8 hours
• Power Lung: 3x10
• Fish Oil: 4 teaspoons this morning, 2 teaspoons before bed
• Static Stretch: Full body, light
• Foam Roll: Legs for 10 min.

Work Capacity / Stamina / Benchmark "Coe"

3 Rounds for time of:
5 Squat Clean Thruster @ 135#
10 Chest to Bar Pull Ups

Time: 3:03

Rest 1 hour then:

"Coe"
10 Rounds for time of:
10 Thrusters @ 95#
10 Ring Push Ups

Time: 16:36

Strength / Stamina

Deadlift 5x2

Worked up to 385#

Then:
Tabata
Wall Ball @ 20#
Ring Push Up
Bottom to Bottom Air Squat
Row (calories)

Score by lowest reps per exercise
Row score is cumulative

Scores:
Wall Ball - 7
Push Up - 8
Air Squat - 12
Row - 51 total calories

Stamina / Strength / Work Capacity

Partner WOD:
P1) 50 Wall Ball Shots @ 20#
P2) Plank Hold until 50 reps are complete
2 rounds
3 minute rest then:
P1) 50 Box Jumps @ 24"
P2) Hold BB Overhead @ 45# until box jumps are complete
2 rounds
3 minute rest then:
P1) 5 Man makers @ 2x25#
P2) Hold V sit w/ 20# ball until MM completed

Then:
5x3 Front Squat
Worked up to 225#

Then:
For time:
100 Push Ups
5 Box Jumps @ 30" every minute

Time: 2:54

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Report

• Body: Butt and hamstrings sore, still tired
• Sleep: 6 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Work Capacity / Swim

5 Rounds for time of:
Run 400m
15 KB Front Squat @ 2 x 53#
30 Ring Push Ups

After 5 rounds are completed immediately do 100 air squats

Time: 27:22

Rest 3 hours then:
Swim Intervals
For Max Yards

4 minute CSS
3 minute rest
2 minute free style
30 sec. rest
1 minute free style
3 minute rest
2 minute free style
30 sec. rest
4 minute CSS

Yards Completed: 475

------------------------

Report

• Body: 10.
  
• Sleep: 7 hours
  
• Nutrition: 9. mostly paleo
  
• Notes: swim was exhausting but felt great
  
• Tomorrow's Projection:Heavy Shoulder Press, CF Metcon
  

Strength / Work Capacity

Back Squat 5x3, 3x1

Worked up to 283# on singles

Then:
For time:
100 Box Jumps @ 30"
Every minute do 3 Deadlifts @ 135#

Time: 7:30

Rest 1 hour then:
Snatch
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x1 @ 85%

For time:
400m Run
21 Snatches @ 95#
21 Ring Push Ups
400m Run
15 Snatches @ 95#
15 Ring Push Ups
400m Run
9 Snatches @ 95#
9 Ring Push Ups

Time: 15:01

-----------------

Daily Report:

Today's Motivation:

The really unhappy person is the one who leaves undone what they can do, and starts doing what they don't understand; no wonder they come to grief.

Johann Wolfgang Von Goethe
1749-1832, German Poet, Dramatist, Novelist
more famous quotes

Body: 90%. A bit tired today but felt good through both workouts
Sleep: 8 hours
Nutrition: 90% Paleo. 1 cliff bar
Notes: Good day to train. I felt solid during the snatch workout. I felt slow during the box jumps though. 30" seems high now.

Strength Endurance / Work Capacity

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

Time: 21:28

Deads

Deadlift
1x8 @ 215
1x5 @ 255
1x3 @ 305
6x2 @ 355

Then:
50 Ring Push ups