Buy In:   
Swings on pbars at Duncans, flow dip position. Gymnasticswod.com
Warmup bar pulls, play around, stretch etc 


1.  Power Clean x 3Rep
135x5   155x5   175x3  
195 x 3(PR) x 5  (Missed a few reps throughout the way. Finished strong, hitting all 3 in a row)

2.  “Dusty Buffalo”
In 5 minutes, complete:
30 Power Cleans (135, 95)
toes to bars

REST DAY
Finally!!!!!!
wooohoooo

Day at the Beach, soaking up the Sun.
Will roll out at night and stretch with PVC....getting ready for Tues!

Buy In:
Hike Pac Monadnock

WOD: "Diane"
21-15-9
Deadlift (225#(
HSPU
Time: 6:01 PR

Cash Out: 3 Rounds
5 Pullups (strict)
10 Pushups
5 Toes to Bar

"Kelly"
5 Rounds for Time

400m Sprint
30 Box jumps (24' min)
30 Wall Balls (20#)
Time: 26:42

Cash Out:
Practice Strongman.
Viking Press
245 x 2
200# = 60 seconds, 11 Reps
135x some warm ups
Practiced Yoke walk and Kegg carry

WOD1:  Front Squat  x 3
135 x 5 x 2
155 x 3  165 x 3  175 x 3  175 x 3

WOD2: "DT"

WED, 05/25

Buy In:
Foam Roll
PVC

WOD: 15 Minutes
10 Pullups - c2b
10 Ring Leg Raises (knees to chest)  ***Started with L sit holds, switched to these.

Cash Out:
Play on PVC, handstands, dips, push throughs etc

Buy In:
Foam Roll
PVC Stretch

WOD1:  Squat Clean  
Work up to 1RM
wu, 135, 155, 175  #
185 x 1  185 x 1
Drop down for Sets of 3 with 135# x 3 Sets

WOD2: 100 Burpees for Time
7:42

Buy In:
Foam Roller
PVC Work
movements

WOD1:  Squats  3R
185 x 5  205 x 5
225 x 3  x 4 Sets

WOD2: Regional WOD4
100 Pullups
100 KB Swings  (used 45#)
100 DU's
100 OHS  (used just 45# bar)

ME Nutrition Cert Day

Buy In: 

Seminar all day, some stretching, just needed some weights

WOD1: Bench Press

wu

185 x 5   195 x 5   205 x 5   215 x 3 

WOD2: Weighted Dips

35#

4 Sets til Failure

WOD3: Row

wu - bent over rows, with 135# x 8 reps

300 M Rows

Times :  .57,  1:06   1:05

WOD:  Pullups
35# x 4
40#  4 Sets of 4 Reps
rest few minutes
4 sets of 8 Reps - Bodyweight

Cash Out:
Some Core

Buy In:
Warm Up

WOD1:  Deadlift
Sets of 4
285x3
300# x 4 x 3

WOD2: "Salty Dog"
10 Rounds
15 DL (135#)
15 Pushups
Time: 13:54

Buy In: 
Warmup Drills

WOD:  Overhead Squats
wu 45
55# 65# 75#x3  85#x 3  
95# x 1R x 5S

Cash out: 
GYM KEN , few hours later.

Monday & Tuesday

USAWL Level 1 Cert

Monday & Tuesday

USAWL Level 1 Cert

WOD: “Air Force”
For time: Using 95# BB
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
***Every minute, on the minute you must stop and complete 4 Burpees before continuing


Time: 9 Minutes

Saturdays WOD

WOD1: "Cindy" @Man Expo
approx 2:30pm

WOD2:  Back Squat

This was THURSDAY WOD

Buy In:
Treadmill
Bar Warmup


WOD1:   Power Snatch
Up to Reps of 3
wu  , 95#
Sets 115# x 3 x 3 Sets

WOD2: “Filthy 50″
For time:
50 Box jump, 24″
50 Jumping pull-ups
50 Kettlebell swings (35, 25) (used 35# DB)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14) (Used 15# - all they had)
50 Burpees
50 Double unders
Time: 30:05  *PR
***DU's killed me!

Active Rest Day

Basketball
1.5 hrs

Buy In:
10 Min on Treadmill

WOD1.  Front Squat
3 sets of 3 reps, across.
135 x 5  155x 3
165 x 3 x 3

WOD2.  “Satan’s Whiskers”
3 Rounds for time of:
10 C2B Pull up
10 Front Squat (165) ***Used 135#
10 Burpees


Cash Out:  95# Front Squat
3 sets of 8 Reps   Strict, slow 

@Golds
Buy In: 
Treadmill Jog

WOD: Deadlift 20RM
20 Reps
Warmup
225 x 20  (could have gone heavier)
315

WOD2: 7 Rounds
400m Run
12 Knees to elbows

Cash Out: 
Core
+
Vertical Dreams in Manchester for 2+ hrs of climbing!

@Homseys
Buy In: 
Warmups for the Workouts

WOD1: Back Squats 5-3-2-1-1-1
135x10x2 sets
185x8   205x3   225x2   245x1   255x1   275x1*
Cooldown: 135 x 8 reps x 3 Sets

Cash out: 
Pullups - Strict
35# KB on ground, Green band around waist. 4 Sets
End with 3 sets of Butterflies, until 5 consec Reps
Overhead Squats - work
bar x 1 x 3 sets
65#x1
75#x1***  HUGE PROGRESS with OHS

Buy In:
Basic Warmups for the workouts

WOD1:  Split Jerk / Push Press
SJ
wu - then work up to 1RM
135#   165#  185#  205#PR
PP  sets up of 5
wu - 115# 135#  165# X 2 sets of 5  PR

WOD2: 5 Rounds
10 HSPU
15 Pushups
20 Box Jumps (30')

GymKen WOD Day

Buy In:
warmups...muscle ups, dips, pull ups etc

WOD: 30 Muscle Ups for Time
Time =  9:33PR (1st time doing this)

Cash out: 
PBar Work
Mushroom Work
25 Floor Back Flips - no rest

Buy In: 
10 Min Incline Walk/Jog
Warmup WOD Exercises

WOD: Magic Hat No 9
AMRAP 9
9 DL's (245#)
9 HSPU
9 C2B
Total = 4 Rounds + 2 Reps

Cash Out: 
2 Rounds
8 HSPU
8 Back Ext

1st WOD: Back from VACA

On the Cruise:
I did workout, basic stuff, and ran. Sprints also.

Buy In:
10 min on Treadmill. With some incline jogging
+ Thrusters and Pullups to warmup

WOD:   AMRAP 7
"Open" Workout 11.6
Ladder
3 Thrusters (100#)
3 Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
(Continuing jumping up by 3)
Rounds: 5 Rounds , 3 Reps
(4+3)
***was so winded...don't feel it was strength issue, as endurance issue. Complete Round fast than previous

Cash Out:
Abs

1st WOD: Back from VACA

On the Cruise:
I did workout, basic stuff, and ran. Sprints also.

Buy In:
10 min on Treadmill. With some incline jogging
+ Thrusters and Pullups to warmup

WOD:   Workout 11.6
Ladder
3 Thrusters (100#)
3 Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
(Continuing jumping up by 3)