6/29 WOD

10:30am
strength: 'Snatch/OHS/press'

hang snatch squat 4x1 - 65,95,115,135
OHS 3x3 - 95,135,205pr
strict press 3x3 - 95,135,185pr
deadlift 3x3 - 135,205,275

core:
unassisted situps - 1x30

stretching = 5 minutes


today +58 burpups - 870 total

6/28 rest day

today +56 burpups - 812 total

weekly mileage

swim=0
bike=0
run=0

6/27 WOD

8am
strength: 'bench/squat'

(maximum density) squat 3x2,(10x1),1x15 - 135,225,315,(405),225
(maximum density) bench 2x2,(12x1),1x21 - 135,185,(235),135

core:
sit ups 3x10

stretching = 5 minutes


today +54 burpups - 756 total

6/26 rest day

today +52 burpups - 702 total

6/25 rest day

today +50 burpups - 650 total

6/24 WOD

8am
strength: 'press/OHS/dead'

strict press 3x3 - 95,145,185* (*turned into a push press)
overhead squat 3x5 - 95,135,185
deadlift 3x5 - 135,205,275

core:
unassisted situps 2x15



today +48 burpups - 600 total

6/23 rest day

today +46 burpups - 552 total

6/22 WOD

10am
strength: 'bench/snatch/squat'

(maximum density) bench 2x2,(12x2) - 135,185,(225)
hang snatch 5x1 - 65,95,115,125,135pr
(maximum density) squat 3x2,(8x2) - 135,225,315,(385)

core:
sit ups 3x10
back extensions 3x10


today +44 burpups - 506 total

6/21 rest day

today +42 burpups - 462 total

weekly mileage

swim = 0
bike = 2.5 miles
run = 2 miles

6/20 WOD

1pm
xfit: 'burpup helen'

3 rounds for time
400m run
21 KB swings 1.5 pood
12 burups

time = 17:59pr



today +40 burpups - 420 total

6/19 rest day

today +38 burpups - 380 total

6/18 WOD

noon
tai chi
time = 10 minutes

1pm
endurance: 'stroller run'

tabata rounds 40 on/20 off
distance = 1 mile (rios)

time = 15:23


today +36 burpups - 342 total (for time = 5:24)

6/17 WOD

10:30am
strength: 'snatch/squat/incline'

hang power snatch 6x1 - 45,65,95,115,125pr,135* (*failure)
squat 4x5 - 135,225,315,385pr
incline 3x5 - 135,185,235* (*failure: 3 reps)



today +34 burpups - 306 total

6/16 WOD

9am
tai chi
10 minutes


10am
endurance: 'bike TT'

2.5 miles (gv)

time = 10:12



7:30pm
basketball: '5on5 full court'

time = 90 minutes


10pm
tai chi
practice: footwork
30 minutes


am weight = 281 (garage scale)

today +32 burpups - 272 total

6/15 WOD

9am
strength: 'front squat/bench/snatch'

front squat 3x3 - 95,135,175pr
bench 3x5 - 135,185,235
hang snatch 3x3 - 45,65,95

core:
unassisted sit ups 3x12



today +30 burpups - 240 total

6/14 WOD

noon
Golf: 'chipping/putting'
time = 90 minutes



night time weight = 285 (garage scale

today +28 burpups - 210 total

weekly mileage

swim = 0
bike = 0
run = 0

6/13 WOD

9am
tai chi
time = 10 minutes


xfit: 'lunge/pullup/situp'

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

time = 19:18


today +26 burpups - 182 total

measurements

neck 19.5 (20.5 flexed)
chest 54
bicep 16.5 (L) 16.75 (R)
waist 52.75 (49 sucked in)
hips 45.5
thighs 26 (L) 28 (R)
calves 17.25 (L) 17.75 (R)



weight = 285 (garage scale)

6/12 WOD

9am
strength: 'squat/incline'

squat 4x3 - 135,225,315,385
incline 3x3 - 135,185,235pr

core:
incline sit ups 3x10


today +24 burpups - 156 total

6/11 WOD

today i have treated like a rest day. my body needed it. i waited till 6pm before i decided to get the body moving a little bit with 'tai chi' in order to warm up a bit for my burpup challenge.


6pm
tai chi
time = 15 minutes


today +22 burpups - 132 total

6/10 WOD

11am
strength: 'press/OHS/dead'

strict press 3x5 - 95,135,155
OHS 3x3 - 95,135,175
deadlift 3x3 - 135,205,275

core:
unassisted sit ups 2x15



today +20 burpups - 110 total

6/9 WOD

4:30pm
tai chi
20 minutes


xfit: 'cindy'

Complete as many rounds in 20 minutes as you can of:
5 Jumping Pull-ups
10 Push-ups
15 Squats

rounds = 14 (+5 pull ups +6 pushups) PR




preworkout weight = 280 (garage scale)

today +18 burpups - 90 total

6/8 WOD

10am
strength: 'bench/squat'

bench 3x5,1x8 - 135,185,240pr,185
squat 4x3,1x8 - 135,225,315,385,225

core:
unassisted sit ups 2x15
back extensions 2x10


today +16 burpups - 72 total

6/7 WOD

11am
tai chi
time = 15 minutes


today +14 burpups - 56 total

weekly mileage

swim=0
bike= 2.5 miles
run = 1.5 miles

6/6 WOD

2pm
xfit: '12 x 12'

12 reps of each exercise:

SDHP (95lbs.)
dips
hang clean (95lbs.)
OHS (95lbs.)
slam balls (10lbs.)
jumping pull ups
kb swings 1.5 pood
burpups
sit ups
push ups
wall balls (10lbs.)
burpees

my time = 10:59



today +12 burpups - 42 total

6/5 WOD

8am
endurance: 'bike - recovery'

2.5 miles (gv)

my time = 10:38


5pm
xfit: 'burpup/kb swing/pushpress'

3 rounds for time

3 burpups
6 KB swings 1.5 pood
9 push press 95lbs.

my time = 2:49



today +10 burpups - 30 total

6/4 WOD

10am
strength: 'squat/OHS/bench'

squat 4x5 - 135,225,315,365
OHS 3x5 - 95,135,175
bench 3x5 - 135,185,235pr

core:
assisted situps 2x20
back extensions 2x10


1pm
basketball: '21/3on3'

time = 50 min



today +8 burpups - 20 total

6/3 WOD

11am
endurance: 'run - 4 2 1 ladder'

4 min on, 3 min off
2 min on, 30 sec off
1 min on, 3 min off
2min on, 30 sec off
4 min on, done!

distance = 1.25 miles



today +6 burpups - 12 total

6/2 WOD

9am
endurance: 'run - tabata'

8 rounds of 20 seconds on/ 10 seconds off

my distance = .25miles



11am
basketball: '1on1'

time = 40 minutes



today +4 burpups - 6 total

6/1 WOD

9am
strength: 'incline/squat'

incline 3x3 - 135,185,230pr
squat 4x3 - 135,225,315,365

core:
incline sit ups 3x10
back extensions 3x10




today +2 burpups - 2 total