Monday 1/26 - Hotel WOD @ TanTara Resort, Osage Beach
Lactate tester
10 Burpees
10 KBS -70#
10 Burpees
10 KBS - 70#
10 Burpees
10 KBS - 70#
Rest 12 min x 3
Times:
1. 2:24-25ish
2. 2:24
3. 2:34
Tuesday 1/27 - Hotel WO (Deload Day)
10-9-8-7-6-5-4-3-2-1 @ Z1 of:
Goblet Squat - 70#
KB Rows - Right Arm - 70#
KB Rows - Left Arm - 70#
SL DL Right - 70#
SL DL Left - 70#
Walk-out to Push-up
+
100 Hollow Rocks (35-35-30)
Wednesday 1/28 - OPEX Being
A. strict press build to a tough single in 10mins
45-95-115-135-145-155-165*
*came up on toes in the middle
B1. amrap MU; rest 30sec - (5-4-2)
B2. amrap strict HSPU; rest 30sec - (11-8-7)
B3. amrap TTB; rest 3mins x 3 - (25-20-15)
C. 30 TGU alt hands per rep you pick weight pick something you can move smoothly with - 45#
+
PM in Garage - EMOM for 10 min
Odd - 10 KB Snatch - Right arm (60#)
Even - 10 KB Snatch - Left arm (60#)
Friday 1/30 - OPEX Being
A. back squat build to a tough triple in 10mins
135-185-225-275-315-345-365-385 + 20 reps @ 275#
B. PS 2, 2, 2, 2; rest 2mins
C. hang snatch build to a tough single in 12mins
165-175-185(miss)*
D. EMOM for 5 min of 2 Paused Hang Snatch from Knee - 135#
E. EMOM for 5 min of 1 HS from Knees + 1 Snatch - 135#
+
20min cap
75 PS - 75# - 5:05 (never really pushed it)
60 bar facing Burpees - just kept moving. Step over, no hop over - 10:17
35 CTB chin ups - subbed ring PUs - 13:05ish
60 walk lunges - 16:30ish
75 KBS - 40# - 19:39-40
remainder of time amrap NPUBJ on small box - 3 reps
20min cap
75 PS - 75# - 5:05 (never really pushed it)
60 bar facing Burpees - just kept moving. Step over, no hop over - 10:17
35 CTB chin ups - subbed ring PUs - 13:05ish
60 walk lunges - 16:30ish
75 KBS - 40# - 19:39-40
remainder of time amrap NPUBJ on small box - 3 reps
Notes: Squat felt good...a bit rushed, but good. I had to go do sub plans after Back Squat. Finished in Garage about an hour and a half later...cold...alone...not very motivated by that point...but still did work I guess. I did have to sub some things in the Chipper.
Saturday 1/31 - Self Programmed
A1. Close-grip BP - 3-3-3-3-3; rest 1 min
135-165-185-205-215-225-235(2)
A2. Rope Climb x 2; rest 3 min x 5
1-1-2-2-2-2-2
+
The "Chief"
5 sets of 3 min AMRAP; 1 min rest
3 PC - 135#
6 Push-ups
9 Body Squats
Rounds/set: 5-5-5-5-6
Notes: +1 on every round compared to 10/31/15. Gamed it... I ended each round at the 2:3o-ish mark in order to maintain pacing. Was going for increased work output and it worked.
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