Strength / Work Capacity

Warm Up:
3 minutes double unders
3x7 Air squat
3x5 G. Squat @ 35# KB

Back Squat
1x7
1x5
1x3
6x2

Worked up to 260# for 3 x 2

Then:
10,9,8,7,6,5,4,3,2,1 rep rounds of each for time:
Burpee
Ring Dip
V-up

Time: 7:11

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

Report

• WOD TOD: 6:30pm
• Body: no soreness
• Sleep: 7.5 hours
• Power Lung: none
• Fish Oil: 3 tsp. AM, 3 tsp. pm
• Static Stretch: 10 minutes full body
• Foam Roll: none
• MWOD: Completed

Work Capacity

15 Squat Cleans @ 155#
30 Toes to Bar
30 Box Jumps @ 24"
15 Muscle Ups
30 V-ups
30 Renegade Rows @ 2x 53#
15 Row (Calories)
30 Wall Ball @ 20#
30 Burpees

Time: 19:46

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

Report

• WOD TOD: 8:30am
• Body: Traps, legs, lats are sore
• Sleep: 8 hours
• Power Lung: 4x10am, 4x10pm
• Fish Oil: 3 teapsoons w/ BF, 1 teaspoon PWO, 2 at bedtime
• Static Stretch: 5 minutes full body
• Foam Roll: 5 minutes legs
• MWOD: none

Strength / Stamina / Work Capacity

Work up to 1rm Clean and Jerk

Worked up to: 225# (PR)

Then:
Work up to 1rm Front squat

Worked up to: 280#

Then:
10-1 Ring Dip
1-10 Tire Flip

Not timed

Then Later:
5 Rounds for time of:
5 Squat Clean to Thruster @ 135#
5 Burpees
5 Wall Ball shots @ 20#
5 HSPU
5 V-ups

Time: 13:56

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

Report

• Body: Tired, lats are sore
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Recovery

5 Rounds:
5 Snatch P
10 V Up

Then:
100 Mountain Climbers

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

Report

• Body: Shoulders, back sore
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Work Capacity

For time:
1,000m Row
21 Push Press @ 75#
15 Ring Dips
9 Toes to Bar
450m Run
21 Hang Cleans @ 75#
15 Pull Ups
9 V-Ups
21 Box Jumps @ 24"
15 Wall Ball
9 Burpees

Time: 11:22

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

Report

• Body: Hamstrings are sore, lower back is tight
• Sleep: 7 hours
• Nutrition: only 1 paleo meal
• Tomorrow's Projection: Rest Day

Work Capacity

For time: (No rest Between)
3 Rounds of:
7 Clean and Jerk @ 135#
11 Toes to Bar
Then:
15-15-10-10 rep rounds of:
Box Jump @ 30"
Push Press @ 95#
V-Up
Then:
Row 30 Calories
20 Hang Squat Snatch
20 Wall Ball
30 Broad Jumps
20 Pull Ups
20 Handstand Push Ups
30 Overhead Walking Lunges @ 45# plate

Time: 29:34

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

Report

• Body: Really sore every where
• Sleep: 6 hours
• Nutrition: Cheat Day
• Tomorrow's Projection: Rest Day

Benchmark "Murph" / Strength

"Murph"
For time:
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

Time: 49:38 (No vest) Unbroken

Then:
Shoulder Press
3x5
5x3

Worked up to 135 x 3

21-15-9 reps for time of:
Push Press 95#
V Ups

Time: 2:41

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

Daily Report

Today's Motivation: Lt. Michael Murphy
Body: 60%. I felt dead throughout the workout
Sleep: 6 hours
Nutrition: 70% Paleo. I had some rice today.
Notes: Murph was done straight through with no weighted vest. It was fun but tough. The mile runs were longer than a mile.

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