Main site Wod

this was from yesterday didnt have time to post

25 squats
25 push ups
25 pull ups
25 sit ups
50 squats
50 push ups
50 pull ups
50 sit ups
75 squats
75 push ups
75 pull ups
75 sit ups

19:24

body: quads sore
sleep:9hrs

Amrap and tabata sprints

AMRAP 20
10 front squats 75lbs
12 SDHP 75lbs
15 burpees
9 rds + 7 front squats

Tabata sprints
20:10x8
didnt calculate distance

body:shoulders quads and abs sore
sleep:8.5hrs

Randy and squat situp WOD

Randy 75lbs power snatch 75 reps
6:19

100-75-50-25
squats
sit ups
10:37

Body: back sore everything else is good
sleep: 8.5hrs
nutrition: strict paleo

Rest day/max rep deadlift

deadlift 3x1
335
365
405 PR


Very pumped I got my pr today and its 405 so I reached one of my goals already.

Body: feeling good
sleep:8.5 hrs

metcon

10 rds
12 burpees
12 pull ups
12:59


body:right calf and hipflexors sore
sleep:8.5hrs

jerk and 5k

Jerk 3x5
155
165
165

5k run
22:30

body:hamstrings quads hipflexor sore
sleep:8.5hrs

shitty metcon

3rds
20 wb
10 strict pu
5 box jumps half your height
6:40

lax games


body:tired
sleep: 9hrs

WOD

5rds for max reps of
2/3 bw thrusters (100lbs)
pull ups
20/31
15/22
14/20
14/22
15/23

78/118


body: forearms shoulders hamstring lower and upper back quads all sore
sleep:6.5hrs

Linda

10-9-8-7-6-5-4-3-2-1
deadlift 1.5xBW 225lbs
bench BW 150lbs
clean 3/4x Bw 115lbs
30:42


body:shoulders back quads sore
sleep:8.5hrs

Tabata This

tabata sdhp (row) 15 14 14 12 11 10 9 10
rest 1 min
tabata squat 23 23 21 20 20 20 18 19
rest 1 min
tabata pullup 17 13 10 8 6 7 6 6
rest 1 min
tabata push up 27 20 18 15 15 15 15 15
rest 1 min
tabata sit up 17 16 15 15 15 14 14 14

add lowest score from each tabata 62

body: feelin good coming off the rest day
sleep: 10 hrs

Metcon

21-15-9
chest slap push ups
push press 95lbs
30 du
9:28


body:shoulders trashed very sore, quads and back a little sore
sleep:8hrs

double metcons

50 wall balls
25 L pu
40 wb
20 L pu
30 wb
15 L pu
20 wb
10 L pu
17:32
in freezing cold

21-15-9
115lbs power clean
burpees
6:17

lax game

Metcon

this was yesterdays forgot to post
For time:
400m run
21 db swings 50lbs
21 burpees
400m run
15 db swings
15 burpees
400m run
9 db swings
9 burpees
10:54

Week 4 Day 2 of CFSB

deadlift 3x3
355
355
365
deadlift 1x15-21
255 18 reps

no metcon to dead

body: sore in quads and lower back
sleep: 8.5hrs
nutrition:good

Week 4 Day 1 of CFSB

back squat 3x5
245
245
255
bench 3x5
205
205
205
metcon
3rds
25 du
5 pc 150lbs

body: back still sore
sleep: 9hrs
nutrition: good

Week 3 Day 6 of CFSB

Shoulder Press 3x5
125
135
235 f last rep
shoulder press 1x15
95
metcon
for time:
100 pushups
100 situps
100 squats
7:04

body: glutes sore quads sore
sleep:7.5 hrs
nutrition: good

Week 3 Day 5 of CFSB

front squat 3x5
215
225
225
back squat 1x20
180
metcon
lax game

body: little tired
sleep:8hrs
nutrition: super bowl enough said

Week 3 Day 4 of CFSB

Forgot to post yesterday so i will double post today
Metcon
25 wl steps
25 pull ups
50 box jumps
25 du
25 dips
25 k2e
25 db swings 50lbs
25 ghd situps
25 hang squat cleans 75lbs
25 back extensions
25 wall balls
17:18

body: feeling good all around
sleep:8hrs
nutrition:good

Week 3 Day 2 of CFSB

Deadlift 3x3
335
345
355
Deadlift 1x20 on short rest due to lack of time
225
Metcon
21-15-9
hspu
ring dips
push ups
11:14


body:quads sore
sleep:8hrs
nutrition:part 70s big

Week 3 Day 1

Back squat 3x5
235
245
245
Bench press 3x5
205
205
205
metcon
4rds
400m run
50squats
11:20


body:legs are gone felt the heavy squats in the metcon so bad
sleep:8.5 hrs
nutrition: part 70s big

Week 2 Day 6 of CFSB

Shoulder Press 3x5
125
135 f on last rep
125
Shoulder Press 1x15
95
metcon
30-20-10
30lb walking lunge steps
burpees
4:50

Body: pulled neck muscle reallybothering me. back is a little sore too.
sleep:8.5hrs
nutrition: part 70s big