Day score 8: Feeling a little tired but not too bad

Ended up changing it to dumbbells because of the rain. I did 6 every round and then the last round I convinced them to let me do a max set until time expired.

Day score 9: Almost freeeeeee! Felt good this morning so I decided screw it im gonna be in a car all week, might as well get in an extra wod?

45:00 something – did this on the echo bike. Really really sucked lol. But I was happy to get some vitamin D and sweet

Day score 10: Woke up early and feeling great. Really happy because we are about to move (I hate this place so much lol). No soreness

6/27

EMOM 12 min:

__ DU

*choose a sustainable number (no more than 40)

Was able to consistently hit 40 each round today!

-rest 3 min-

For time:

100 DU

2:23 – the emom kind of got me fatigued and this was all sorts of tripping. Rough time today

+

EMOM 10 min:

2-5 UB Strict HSPU

Held 3-4 most minutes. Tougher than it has been lately but I think the push jerks yesterday may be affecting this

-rest 3 min-

For time:

50 kipping HSPU

4:23 – excited to test this again in my AZ garage on a flat surface lol. Mainly had to kick down just to reset myself on the tree which I missed once on one of the kips

+

For max reps working 20 sec on/ 10 sec rest x 8 sets of each:

Tuck-ups 

Mountain Climbers 

Hollow body rocks

Walking Lunge Steps 

Rest 1 min b/t movementgs

Day score 9: No soreness and caught up on sleep the last two nights

6/26

Class Workout

Every 2:30 x 10 rounds:

200m Run

Power Snatches

Rounds 1-3: 5 snatches

Rounds 4-6: 3 snatches

Rounds 7-10: 1 snatch

*ascending weights if possible

Worked up to 205 (they changed it to power then squat) – felt good. It’s cool that I can consistently hit 205 as an everyday weight now. Some quarantine gains from all the hang work!!!!

+

On a 9:00 Clock:

Complete 75 Push jerks

EMOM: 8 American KBS 

6:45 – my original strategy could’ve been more aggressive. I think I could have finished this one round sooner if I had planned bettier

Day score 6: Still pretty tired but excited for rest day tomorrow

6/24

For time:

800m run

40 burpees

6:04 – sucky but able to keep a fast pace on the run and go right into burps

-rest 5 min-

For time:

80 air squats

800m run

80 air squats

8:59 – major leg pump made this 800 pretty challenging

-rest 5 min-

2 miles easy

This was challenging after the Metcons but got it done. Had to walk a little after the first mile lol

Day score 6: Really pretty tired. Need to catch up on sleep or something

6/23

Class Workout

Every 5 min x 4

500m Row

20 medball thrusters

5 DL

Worked up to 325 which felt ridiculously heavy today. Row felt harder than usual as well. Thrusters were easy

+

AMRAP 10 min:

30-20-10-20-30

Russian KBS

Medball Russian Twists

Sit ups

322 – 8 reps shy of finishing the whole thing. Limiter was definitely the twists. Everything else was unbroken. 70# kettlebell felt good.

Day score 5: Long day at work today and almost napped before the workout. Big mistake – felt super tired warning up

6/22

Alt. EMOM for as long as possible w/ 30 minute cap:

-150m run 

-70 6inch 2-hand touch vertical jumps

-15 burpees

Notes: 

*Score = total minutes completed.

*If you fall off before the 9 minute mark, continue through 15 minutes as an AMRAP (score is still the number of minutes you completed Rx)

*If you finish all 30 minutes: @ 30 minute mark: 1 min AMRAP max burpees as a tiebreak. (Example score: 30 + 22)

22 – hardest part was the jumps for some reason. Im just not a good jumpy person lol. Can’t believe I’m saying it but looked forward to the run so I could catch my breath

+

Ankle / Calf Movement Flow from Ryne

A1. Bone saw ankle mob; :30-1 min/side x 2-3 – this can be pretty aggressive, just know that going in

A2. leg elevated lax ball in calf; :30-1 min/side x 2-3 – You can do this on the floor, I find that the elevated surface allows me to dictate the amount of pressure a bit more and gives me a bit more freedom of movement

B1. Forefoot elevated bent knee achilles stretch; 1 min/side x 2-3 

B2. Forefoot elevated straight leg calf stretch; 1 min/side x 2-3 

C. PVC anekle oscillations; 20/side x 2-3

Yeah these were super aggressive but I really like them. I am excited to keep doing them and see if I can improve my ankles/calves

Day score 8: Woke up earlier than I wanted to but was still feeling pretty good.

6/20

EMOM 10 min:

__ DU

*choose a sustainable number (no more than 40)

Did 35-40 for most rounds. Had one round of 25. Just kept catching on something. All other rounds felt great

-rest 3 min-

For time:

100 DU

1:47- much harder than normal after the emom

+

EMOM 10 min:

__ Kipping HSPU

*choose a sustainable number (no more than 6)

-rest 3 min-

For time:

100 hand release pushups

5:23 – this was really hard and I was not prepared for the blow up lol. Got down to 2-3 around the 50 mark

+

EMOM 10 min:

20 sec front plank + 8 burpees

Day score 9: Got to sleep in and work from home today for the first time in a long time.

6/19

*No more barbell 

AMRAP 75 min @ sustainable effort:

100ft walking lunge 

50 DU

400m run

50 air squats

30 V-ups

400m run

30 alt shoulder taps in HS 

15 deck squat to burpee complex

400m run 

3+ 1 deck squat complex

This was surprisingly brutal. Tried to attack it slow and steady and was hurting pretty bad with about 35:00 left. Sara said it was worse than Murph lol. Personally was not a fan of the deck squat complex as that slowed me down quite a bit.

Wasn’t able to do today’s programming. Got home late & had to pack up the Uhaul box. Finished around midnight 🥵