Sean's Workout Log

[Sean Kufel]

W/U: 1-7 Ladder, Pull-ups/Push-ups/GHD Sit-ups

7 Rounds, for time:

200m Row
7 SDHP, 95 lb.
7 Push press, 95 lb.

14:11

50 KTEs
50 Walking lunges
Ring inversion/stabilization practice

[Sean Kufel]

W/U: 3 rds., 5 pullups/10 pushups/15 squats
45-lb OHS x10

OHS 5-5-5-5-5
95-115-135-145(x3)-135
95 lbs. x10

1000m Row (3:52)

[Sean Kufel]

W/U: 3 rds: 1 min jumping jacks/10 push-ups/5 pull-ups (dh)

For reps:

5 min. jump rope
5 min. sit-ups (AbMat)
3 min. jump rope
3 min. wallball shots (21 lb.)
1 min. jump rope
1 min. push press (65 lb.)

1005 rope jumps

104 sit-ups
64 wallballs
24 push presses
Total: 192

5 Muscle-ups
1000m Row (3:57)
5 Muscle-ups
200m Row (0:39)

[Sean Kufel]

W/U: 4 rds: 10 Stepping lunges/5 Pull-ups/10 Squats

For time:

10 Pull-ups (DH)
20 KB Swings, 55 lb.
30 Box jumps, 24"
40 Burpees
50 Sit-ups (AbMat)
10 Pull-ups (slight kip)

10:35

Handstand practice
OHS/Snatch balance practice
(for wrist flexibility)
3 Muscle-ups

Wt: 185.8 lbs.
BF: 13.8%
MM: 41.8%

[Sean Kufel]

W/U: 5 min. rowing (1250m)

Main Site WOD

3 Rounds, for time:

21 KTEs
21 KB Swings, 55 lb.
21 Push-ups
9 Rope pull-ups (3 per ascent)
21 Box jumps, 20"
21 Back extensions
50 Walking lunges (approx. 150 ft.)

22:58

Skill work:

3 Front squat/3 Push jerk, 5 rds @ 135 lb.
Overhead holds, snatch position, 45 lb.

[Sean Kufel]

W/U: 3x10 GHD Sit-ups/Pull-ups/Push-ups/Squats

4 Rounds for time:

500m Row
25 Ring dips

14:46

3 reps each of High hang snatch & OHS, 5 rounds
45-65-65-75-85

2 Muscle-ups
10 DH Pull-ups

[Sean Kufel]

W/U: 10 KTEs/15 Box jumps/20 Push-ups/25 Squats
Burgener Warmup w/22.5 lb.

Thruster 1-1-1-1-1-1-1-1

135-155-165-175-175-175-175-185

135x5
135x3

[Sean Kufel]

W/U: 5-10-15 Wallballs (21lb)/Box jumps/Push-ups

"Mr. Joshua"

Five rounds for time:

400m Run (brrrrr)
30 GHD Sit-ups
15 Deadlifts - 2rds@225lbs/3rds@185lbs

35:30

[Sean Kufel]

500m Row (1:47)
Burgener Warmup (22.5 lb.)

3 High-hang cleans/3 Push press, x5
45-65-75-95-95

For time:

50 Pull-ups
200 Squats
75 Push-ups

16:07
(Compare to 080913, 17:22, WFS)

2 Muscle-ups
21 Pull-ups
500m Row

[Sean Kufel]

W/U: 10 KB Swings/Samson stretch/Cobra stretch x2
Burgener Warmup, 22.5 lbs.

"Tabata Something Else"

53 Pull-ups
97 Push-ups
81 Sit-ups
89 Squats

320 Total [PR]