April 30 Workout

Partner WOD

Performance

20min AMRAP = 13 + 14

5 deadlifts @ 155 lbs

5 partner over unders

8 cal row

Partners alternate rounds.  Partnered with Kim C.

Thai Pork Laarb Burger

With cucumber-mint salad.

April 26 Workout

Warmup

3 rounds:

Grasshoppers, 12 reps

Banded kettlebell overhead PVC walk, 100' @ 10 lbs

Parallette pass-through, 6 reps

Skill

8 min to play with cartwheels and forward rolls

Performance

For time = 16:41

4 rounds:

8 dumbbell thrusters @ 12 lbs

8 slam balls @ 40 lbs

-then-

1500m row

-then

4 rounds:

8 dumbbell thrusters @ 12 lbs

8 slam balls @ 40 lbs

There were no more 15 lb dumbbells so I used 12 lb.

Paprika-Rubbed Chicken

With barley, tomato, and avocado salad a lá Crystal.

Coach Kelly

Warmup

3 rounds:

Dumbbell external rotations, 8 reps/arm @ 8 lbs

Muscle clean, 5 reps @ 45 lbs

Dumbbell pec flies (flat bench), 10 reps

Strength

Bench press = 83 lbs

67.5%

5 @ 83 lbs

5 @ 83 lbs

5 @ 83 lbs

5 @ 83 lbs

Fitness

3 rounds = 10-8-6

3 min to complete:

300m run

10 toes to bar

AMRep hang power cleans @ 75 lbs

Rest 2:00 between rounds

*Scores are the number of power cleans performed each round.

Pan-Seared Steak

With herb butter, roasted potatoes, and green bean sauté.

April 24 Workout

Shoulder Press = 45 lbs

65%

5 @ 45 lbs

5 @ 45 lbs

5 @ 45 lbs

5 @ 45 lbs

Front squats = 80 lbs

65%

5 @ 80 lbs

5 @ 80 lbs

5 @ 80 lbs

5 @ 80 lbs

April 23 Partner WOD

Fitness

400m sandbag run @ 60 lbs

100 wallballs @ 20 lbs

100 medball situps @ 20 lbs

50 kettlebell sumo deadlift high pulls - 70/53 lbs

400m sandbag run - 60 lbs

Partnered with Dan H.  Switched from 70 lb kettlebell to 53 lb because I thought there were 100 reps, not 50 reps.

April 22 Strongman Club

Worked on tire flips.  300+ and 400+ lb tires.

April 21 Workout

Warmup

2 rounds:

Horse-stance squats, 5 reps

Back extension on physioball, 8 reps

Banded kneeling hip thrusts, 10 reps

Scap pullup w/ 3-count pause at the top of each rep, 5 reps

Strength

Sumo deadlift = 150 lbs

65%

5 @ 150 lbs

5 @ 150 lbs

5 @ 150 lbs

5 @ 150 lbs

Performance

For rounds = 10 + 9

Death by:

100' shuttle sprint

Burpee

*On minute one, do a shuttle sprint and one burpee.  On the next minute, do the shuttle sprint and two burpees.  Minute 3, do one shuttle sprint and 3 burpees and so on until you fail to complete the work in a given minute.  

Rest 2:00

2:00 max effort double unders for reps = 38

Thai Beef Stir-Fry

With basil, coconut rice, and crispy green beans a lá Crystal.

Penne Arrabbiata

With pancetta, chili, and parmesan.

April 19 Workout

Warmup

3 rounds:

Scapular floor slides, 3 reps (slow)

Split-stance single-arm dumbbell press, 10 reps/arm @ 15 lbs

Banded external rotations, 8 reps/arm

Strength

Bench press = 80 lbs

65% 

5 @ 80 lbs

5 @ 80 lbs

5 @ 80 lbs

5 @ 80 lbs

Performance

12 min AMRAP = 3 + 46

8 strict pullups

:20 L-Hang

8 pike pushups

20 kettlebell swings @ 53 lbs

Ginger Beef Stir Fry

With hoisin, asparagus, and basmati rice.

April 17 Workout

Performance

For time = 8:30

21 thrusters @ 63 lbs

21 cal row

15 thrusters @ 63 lbs

15 cal row

9 thrusters @ 63 lbs

9 cal row

Did this with Jen A.

Jamie's Sticky Asian-Style Salmon

With broccolini, quick-pickled cucumber and rice.

Spicy Pork & Kale Soup

With ramen noodles, ginger, and Thai chili.

Zucchini & Parmesan-Crusted Chicken

With mashed potatoes and green beans a lá Crystal.

April 10 Workout

For time = 7:31

2 rounds:

15 weighted situps @ 20 lbs

15 kettlebell swings @ 44 lbs

15 walking lunges

15 push press @ 35 lbs

15 weighted good mornings @ 35 lbs

50 single unders

Modified wod with Karen.

April 9 Workout

Performance

Partner WOD

20 min AMRAP = 4 + 21

10 clusters @ 65 lbs

12 pullups

10 cal assault

Cluster is a power clean into a thruster.  One partner works on AMRAP while the other partner does a 400m run with a 50 lb ball.  Partnered with Carrie Gratiot.

April 7 Workout

Warmup

3 rounds:

Lateral lunges, 5 reps/leg

Chinese plank :15

Barbell bent-over row @ 33 lbs

Strength

15 min to find 1RM sumo deadlift = 185 lbs

Performance

For time = 5:54

5 rounds:

10 cal row

10 hand release pushups

Dirty Thirty

Warmup

3 rounds:

Dumbbell box jumps @ 15 lbs & 20", 8 reps

Grasshoppers, 12 reps

Overhead band pull-aparts, 10 reps

Fitness

For time = 20:54

30 box jumps @ 20"

30 jumping pullups

30 kettlebell swings @ 44 lbs

30 walking lunges

30 hanging knee raises

30 dumbbell push press @ 20 lbs

30 barbell good mornings @ 35 lbs

30 wallballs @ 16 lbs

30 burpees

100 single unders

Julie swapped out barbell push presses with dumbbell push presses.

Juicy Lucy Burger

With tomato-onion jam and baby gem lettuce salad.

April 2 Workout

Fitness

Partner WOD

20 min AMRAP = 3 + 31

10 reps bear complex @ 73 lbs

20 burpee pullups

30 box jump overs @ 20"

Partnered with Dan Herskee and Tony.

* One rep bear complex = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press