4/30 Scheduled Rest Day

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4/29 @ 12pm

10 Handstand Push-ups
30 KB Swings (53/35)
Run 400m
20 Ring Dips
20 KB Swings
Run 400m
30 Push-ups
10 KB Swings
Run 400m

METCON:

Subbed push-ups for HSPU & 30lb KB Swings

Absolutely no clue what my score/time was on this.  Oops.

4/28 @ 5pm

Power Clean
2-2-2-2-2

Tabata Row
Rest 1 Minute
Tabata Double Unders
(Complete Tabata Running Man if you cannot do double under)

Power Clean
65-65-85-85-105-115 (fail)

Metcon:
329 w/Running Man

4/27 @ 5:30 – Patriot

Behind the Neck Jerk (Push or Split)
1-1-1-1-1-1-1

4 Rounds
10 Overhead Lunges (95/65)
15 Hand Release Push-ups

Hold the jerk over your head in a locked out position for 5 seconds before coming to the ground.

Behind the Neck Jerk (Split)
55-55-75-75-95-100-105-110-115 (fail)

Metcon:
6:17
55lbs first round and 35lbs last 3 rounds. Gay.

4/25 @ 5pm

Squat
1-1-1-1-1-1-1

AMRAP 10 Minutes
5 Ring Dips
10 KB Swings (70/53)
15 Sit-ups

Back Squat

85-85-105-125-125-135-145-150 (fail)-150 (fail)-145

Metcon:

7 rounds

subbed 35lb kettle bell / red and yellow bands for ring dips

4/24 Capitol Run

~4Mile run from the Iwo Jima Memorial at the Arlington Cemetery to the Capitol and back

4/21 @ 5pm

Hang Squat Snatch
2-2-2-2-2

4 Rounds
3 Power Cleans (185/125)
6 Burpees
9 Chest to Bar Pullups
Rest 1 Minutes

Hang Squat Snatch
35-35-55-55-35
(clearly need to work on these….speed is a problem.)

Metcon:
8:07 w/green band for pullups and 85lbs for power cleans. Once again I’ve been gone too long. Prob could have gone blue band but was worried so I went with more resistance just to be safe.

**In an effort to suck less and get back in track with regular wodding, I signed a contract with Brian today that says I have to go to 4 WODs by 4/29 or he gets my Jeep for the weekend AND I have to go to Mister Days that night 4/29 wearing a custom made t-shirt that says something absurd along with my phone number. I better not fail.**