Day 2 Hell's Kitchen

Strength Work
15 minutes to work:
Build up to 5 rep max on deadlift

135, 225, 275, 315, 365

Conditioning
20 Minute AMRAP
10 Burpee Box Jumps 24/20
20 Toes to bar
30 Push Ups
40 Goblet Squats

 4 rounds plus 60 reps

Hells Kitchen Crossfit - New Box

Got a chance to visit another new crossfit box - Hell's Kitchen. 

Skill Work
5X5 Split Snatch

75, 95, 95, 95, 95


Conditioning
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps

4 rounds plus 6 reps of pullups

Rest Day - Travel Day

Drive and Run

The drive home is always brutal.  I dont care how fast or slow it goes it is just brutal.  Its a long drive but what really is the hard part is leaving to return to the every day grind.  That is the hard part.

Managed to get a short run in broken into two parts.  First mile with Jack and managed to turn my watch off and on in the opposite spots.   During the break with Jack turned it on, during the hard part of the run turned it off.    Went back out after Tris soccer practice and did what felt like 2 hard miles.  Clearly slow by running standards but a good training pace.

OSCM WOD 3 and a nice hike

WOD 3 – Couplet then 3RM Lift
The first scored event of this WOD will be:
7 Min of max reps of:
1,1-2,2-3,3-4,4-5,5-6,6-…….As high as you can go.
Wall Ball
Situps
Athlete will start with medicine ball on the ground and the option of using an Abmat.
The second scored event of this WOD will be: (there will be no break b/w events)
5 Min on the clock to establish your 3 Rep Max Front Squat.

3A - 10 rounds 11 wallballs 2 situps

3b = 185lbs and then 205lbs
This will come down to how much I can clean


6x5 @135
Practice my Jerks


Then Susie, Jack and I went to hike Gorham,  It was fantastic.

OS MASTER WOD

Met the guys at Warren's Crosscourt facility for an early workout.   Kettlebell Rob, Warren and Mike D were there. It was great to see everyone.  

Warm up - Mobility

Prowler Push @ 225 3 rounds of 20m



WOD 2 – Triplet w/run then 2 Min AMRAP
The first scored event of this WOD will be:
10 Min AMRAP
12 Dead Lifts
9 Hang Cleans
6 Shoulder 2 Overhead
150 M Run
Each round is worth 28 Reps.  27 for the barbell movements and 1 for the completed 150 M run.  The format will be every rep counts and there will be no partial rep for an incomplete run.  The weights used will be: Men 40-59 (95 pounds) Men 60+ (65 pounds)  Women 40-59 (65 pounds) Women 60+ (45 pounds).

5 Rounds 8 reps

The second scored event of this WOD will be: (there will be a 1 min rest b/w Event 1 and Event 2)
2 Min AMRAP of:
Kettle Bell Swings
Athlete will swing Kettle Bell past the ear overhead for max reps in 2 min.  The weights used will be: Men 40-59 (53 pounds) Men 60+ (35 Pounds) Women 40-59 (35 pounds) Women 60+ (26 pounds).

52 reps

London Work Week

Super busy week in London - Cloudforce and client visits.   No workouts :(.  No sleep....