Took a long break for the wedding/honeymoon. Coming back I decided I was going to HQ workouts for a minimum of 8 weeks. Started on Tuesday with a nice easy Rest day. Awesome!
Wed 7Jul
225# squat, 20 reps
Toe-to-bar, 40 reps
2 Pood KB swings, 60 reps
10:40
Thur 8Jul
100ft Lunge
Descending 21-18-15-12-9-6 reps of
Pull ups and sit ups
13:18
Fri 9Jul
"Johnson"
20 min amrap
245# Deadlifts, 9 reps
muscle ups, 8 reps
155# Squat cleans, 9 reps
2 rounds 9 deads
Sun 11Jul
5 Rounds for time:
135# thrusters, 15 reps
400m run
30:38 (3:34, 5:29, 6:57, 8:07,6:28)
(8/7,3/5/4/3,5/5/3/2,5/3/3/2/,4/2/2/2/3/2)
Mon 12Jul
"Joshie"
3 Round for time of:
40# db snatch, right arm, 21 reps
L-pull ups, 21 reps
40# db snatch, left arm, 21 reps
L-pull ups, 21 reps
39:39 (11:57,14:54,12:47)
Tues 13Jul
Yay! My birthday WOD
Fight Gone Bad
285
WB 30,20,20
SDHP 20,15,15
Box 27,20,22
Push 15,15,19
Row 16,15,16
Woo hoo back in action too! Let's get everyone back cracking at this. t - 1 day until LA!! :)
ReplyDeletebout that time to be held accountable. Way to finish strong with a big 3rd round coach. It was better than your 2nd one.
ReplyDeleteJonny, Felt guilty after round 2. Everything ended in even 5s and 10s. That means I definitely wasn't pushing it hard enough.
ReplyDelete