two week review… missing a couple of days

Tues - 11 oct

Mini- GI JANE - 12 min cap
65 burpee/tree branch pull ups

Sat - 15 Oct

Santa Monica Steps WOD
Sprint Ascents
Start at the bottom of the concrete steps
Sprint to the tops for TIME without stopping
Rest 1 min between rounds
Walk down briskly but not for time
Record the round where you stop
4 - 1:09 - 1:11 - 1:29 & 1:53

Tues - 18 Oct
modified a pushup WOD (previously it was AMRAP of 25 pushups with a 90 sec rest - got 6+11)

600 m run
then
AMRAP
25 pushups
90 sec rest
3+10

thurs 20 Oct

Death By Kettle Bell - did this in July 11 got 18+ 6
Rnds 1 - 10 KB snatch
Rnds 11- 20 KB swing
Rnds 21 + KB clean

got 17+10

Sat 22 Oct
AMRAP 12
200+ m run
25 air squats
5+ (almost got the run but was short by 50 m)

weekly review

Tues -
5 min max KB thrusters - 55

Thurs -
AMREP 10 min
600 m run
then
Ldder
DL (50# dbs)
push up
scisor kicks - 2 ct
got to 9 rounds of push ups

Sat -
6 mile bike ride for warm up
then
3 rnds
3 min max single unders
3 mon rest
345 - 372 - 343

Better than last time but not a PR.

5 min max C&J 50#dbs

19 reps… last time was 15 1/2… improvement… gotta scratch and claw for every rep these days.

update:

Sat -
FGB6 - 252

Thurs
5 min mad 50# DB DLs - 69

Friday
max unbroken slow squats - 3up/dn no stopping - 50# dbs - 9 reps

3 min rest

then

5 in AMRAP

7 KB thruster
7 pushups

5 rnds

100 burpees for time

7:54 - not my best (7:04)

Tabata Mash up

Double unders - KB swings (53#)

1 - 34 - 9
2 - 32 - 9
3 - 22 - 9
4 - 28 - 9
5 - 23 - 7
6 - 20 - 7
7 - 22 - 7
8 - 22 - 8

totals: 204 Dbl und - 65 kb swings

Patio Gone Bad

3 rounds - 1 minute at each station - rest 1 min between rounds

KB thruster (53#) - 17 - 12- 8
SDLHP (50# DBs) - 8-6-5
Weighted Squat Jump (50# DBs) - 8-7-6
Push press (50# DBs) 7 - 4 - 4
Dbl unders - 41 - 34- 43

get ‘er done WODS

Friday -

30 squat jumps with 50# DBs on shoulder - 1:56

Saturday

4 min max manmaker burpees with 50#DBS - 23 reps

get ‘er done WOD

Tabata Mashup

Power Clean (50-# DBs) / 10 meter sprints
1- 7/6
2 - 5/5
3- 5/5
4 - 5/5
5 - 5/5
6 - 5/5
7 - 5/5
8 - 5/5

This was one of the hardest WODs I’ve done. Sucking major wind at the end.

get’er done WOD

tabata mashup

step lungers/ pushups
1 - 11 - 19
2 - 11- 16
3 - 11 - 13
4 - 11- 11
5 - 11- 11
6 - 11 - 9
7 - 11 - 9
8 - 11 - 9

totals - 88 step lunges - 117 push ups

tabata mash up

Double unders
L-sit on parallettes (for sec hold)

1- 20/20
2- 39/18 ( I suspect I went over this round)
3- 24/14
4- 14/15
5- 20/12
6-33/10
7 - 32/11
8- 32/12

totals - 214 reps/1:52 sec

Wed 3 mile bike ride

Tuesday:

10-9-8-7-6-5-4-3-2-1
53# KB:
Clean
Front Squat
Push Press
Thruster

20:46

fallen off logging… been super busy…

here’s a recap…

Summer slam:
5xs
10 OHS 115#
10 box jumps 28 in
then
1000 m row

15:20 - worse by 40 seconds… hadn’t gotten a bar OH in about a month and it showed…

then

SATURDAY
4 games hooverball

then

Sunday 3 mile brisk walk

AMRAP 20 - NOB HILL SF sprints - about 100 m
8