MEBB Dead Lift + 30 Min UT1 Row

WOD
m/1.72m/62kg


MEBB Dead Lift
40kg x5
40kg x5
50kg x5
60kg x3
75kg x2
85kg x5
90kg x5
95kg x5

Row 30 Min 28s/m HR < 170 UT1
UT1 == Intense Aerobic HR 152-170 pace 2:07-2:12 60-70% 2K Power

Distance = 7075
Pace 2:07.2

Stretch + Abs

MEBB Power Cleaned Snatch

WOD
M/1.72m/62kg

MEBB Power Cleans
20kg x5
20kg x5
30kg x5
40kg x3
50kg x2
55kg x5
55kg x5
55kg x5

AMRAP in 15 minutes
7 Snatch/Power Snatch (50% body weight load)
7 Pull-ups

Total = 8 rounds

Started out with proper Snatch as I fatigued went to Power Snatch

5K meter Row

WOD
M/1.72m/62kg

Row 5K meters at a stroke count of 28/min level 3 on the C2
Maintain HR under 170 bpm.

Time = 20:14

Stretch

MEBB Back Squat + 21-15-9

WOD
m/1.72/62kg



M.E. Back Squat 5-5-5-3-2-5-5-5

Warm-up
20kg x5
20kg x5
30kg x5
40kg x3
55kg x2
65kg x5
65kg x5
65kg x5

21-15-9

30kg OHS
pull-ups
ring push-ups

Time = 10:43

MEBB Deadlift + 20 minute recovery row

WOD
M/1/72m/62kg

MEBB Dead lift
40kg 2x5
50kg x5
65kg x3
75kg x2
85kg 3x5

20 Minute Recovery row
28s/m
2:06.3 m/500
4750m

Abs + Stretching

MEBB Bench Press + Fractured Jackie

WOD
M/1/72m/62kg

MEBB Bench Press
20kg 2x5
30kg x5
40kg x3
50kg x2
62kg 3x5

Fractured weighted Jackie for time.

Row 1000m
5-Sets:

10 30kg Thrusters
6 pull-ups 5kg Weight vest

Total time = 10:54

MEBB Back Squat + Tabata

M/1.72m/62kg

M.E. Back Squat 5-5-5-5-5-5

Warm-up
2x5 20kg Back Squats
40kg x5
45kg x3
55kg x2
60kg x5
62kg x5
62kg x5

Tabata

Pull-ups - 5
Squats - 15
Push-ups - 12
Sit-ups - 12
Rowing Kcal - 6

Total = 50

Stretch

20 minute Recovery Row

20 minute Recovery Row

Pace 2:08.9
Distance 4655m

Stretch

Fight Gone Bad

Fight Gone Bad (paced)
Male 1.72m/62kg

Total = 270
Kettlebell Swings 1.5 pood x25
Box Jumps x25
Push Press 35kg x15
Power Cleans 35kg x10
Row for Kcal x15

Abs + stretching

Helen's Max Effort Power Snatch

M.E. Hang Power Snatch 5-5-5-5-5-5

20kg
25kg
30kg
35kg
40kg
45kg

Rest 2:00

"Helen"
3 Rounds for Time:

400M Row
21 Swings (Males 24kg Kettlebell)
12 Pull ups

11:53

MEBB Dead Lift + A Rowing Bear

M.E.B.B. Dead Lift 5-5-5-5-5-5

Warm-up
2x5 30kg Back Squats
Work
65kg x5
70kg x5
75kg x5
80kg x5
85kg x5
90kg x5

Rest while unracking the weight


Rowing Bear (50% BW Load) in Sub 16 minutes
I paced this 4 minute 1K + on the minute for 7 minutes 1 round of the Bear

Row 1000m

7 round of:

5 dead lifts
5 power cleans
5 thrusters

Row 1000m

Time = 15:38

Stretch No time for abs

AMRAP 20 minutes Row 500M rest 1:00

AMRAP 20 in minutes: Row 500M-Rest 1:00

7 rounds
Total distance 4500m

Abs + stretching

MEBB Back Squat + Burpee Pullups

M.E. Back Squat 5-5-5-5-5-5

Warm-up
2x5 20kg Back Squats
40kg x5
45kg x5
50kg x5
55kg x5
60kg x5
62kg x5

Rest 1:00


Total Reps on each of following three work periods of burpee pull ups?
3:00 WORK
-1:00 RI
2:00 WORK
-1:00 RI
1:00 WORK

Total Reps = 63

Fight Gone Bad

Fight Gone Bad (paced)
Male 1.72m/62kg

Total = 240
Kettlebell Swings 1.5 pood x20
Box Jumps 25
Power Cleans 35kg x10
Push Press 35kg x10
Row for Kcal x15

Running late will do active stretching tonight.

MEBB Supine Bench + Ladder Chipper

M.E. Supine Bench 5-5-5-5-5-5
40-65kg by 5kg increments

Your Time to Complete 8:54

7 Rounds of
~ Hang Power Clean & Jerk x 2 Reps (Loading 60kg)
~ Strict Pull-ups 4 Reps
~ Ring Push Up 6 Reps
~ Box Jumps 8 Reps
~ AB Mat Sit ups 10 Reps

Stretch. Pack for the track.

MEBB Back Squats + AMRAP 50% BW 10 x OHS + 10 x Military Press

MEBB Back Squats + AMRAP 50% BW OHS x 10 + Military Press x 10

Warm-up
2x5 20kg Back Squats
40kg x5
45kg x5
50kg x5
55kg x5
60kg x5

AMRAP in 15 minutes

30kg OHS x10
30kg Military Press x10

7 Rounds

Abs + Stretching

Fight Gone Bad

Wednesday's WOD

Fight Gone Bad

Total 225

Paced 3 Rounds
Ball Slams x 18
Power Cleans x 12
Push Press x 12
1.5 Pood Kettlebell Swings x 18
C2 Rower for Kcal 15

ABS + Stretching

The Best Laid Plans

My New Years goals have come and went with the whim and whimsy of an 8-month old baby girl.

I did get July off to a good start, 3 workouts in 6 days.

Today was a pathetic Tabata

Total=44

Pull-ups Dead Hang 3
Sit-ups 10
Push-ups 10
Squats 15
Row for Kcal 6

That sets the bar. Tomorrow 5K meter row.

I have been flossing my teeth and drinking lots of water.

Take all of those 252 day goals and make them 113 day goals. Doh