JP's WOD log

[Jonathan Palmer]

Monday 11/30/15

AM
Conditioning
For Time:
50 GHD Sit Ups
100 Calorie Row
50 Deadlifts 185lbs

12:04

PM
Conditioning
AMRAP 7
7 Power Clean 75lbs
7 Thrusters
7 Pull Ups

6+7PC

Strength
3x5 Step Back Lunge (Standing on 45lbs Plate) 135lbs


Tuesday
12/1/15

Conditioning
2 Rounds For Time
400 Meter Run
30 GHD Sit Ups
400 Meter Run
30 Toes 2 Bar
400 Meter Run

14:50

[Jonathan Palmer]

Wednesday 12/2/15

AM
8x400m Run 70-80% of best effort
1:20 to 1:35

PM
5x5 Bench 225

5 minutes
25 ring dips (tempo 30X1)

5 minutes
25 chin ups (tempo 1221) only did 21

20-16-12-8-4
Press 95lbs
Box jump 30in

8:14

[Jonathan Palmer]

Thursday 12/3/15

Rest Day


Friday 12/4/15

For Time
20 snatches 115
100 double unders
1.5 mile run

17:40

[Jonathan Palmer]

Monday 12/7/15

AM
For Time:
500m row
50 push ups
750m row
40 wall balls
1000m row
30 ghdsu
14:15

PM
"Oso"
AMRAP 34
6 deadlifts 245lbs
12 burpees
24 air squats
200m run or row

9+14 air squats

[Jonathan Palmer]

Tuesday 12/8/15

OTM x 10
3 power clean and jerks 185lbs

5x5 step back lunge 145

[Jonathan Palmer]

Wednesday 12/9/15

AM
Alternate Rounds with Partner
AMRAP 10
100m shuttle run with 80# sandbag
25m shuffle
12 s2o

-no rest-

AMRAP
25m KB front rack walk
25m kb fr lunge
10 s2o 35#

PM
5x5 bench 235

OTM x 10
Even-5 ring dips (tempo 3021)
Odd-25 abmat sit ups

Altnernate rounds with a partner
AMRAP 12
5 c2b strict pull ups
20 jump lunge

-16 rounds

[Jonathan Palmer]

Monday 12/14/15

The Chief

5 rounds
AMRAP 3
3 power cleans
6 push up
9 air squats

499 reps

[Jonathan Palmer]

Wednesday 12/16/15

AM
3 rds
50ft sled push 25lbs
20 wall ball

3 rds
50ft sled push 25lbs
15 hspu

3 rds
50ft sled push 25lbs
5 legless rope climbs

20:27

PM
For time:
800m run
10 power snatches
20 box jumps
15 thrusters
30 sit ups
10 overhead squats
20 box jump
15 push press
30 sit ups
800m run

16:08

[Jonathan Palmer]

Monday 12/21/15

OT2M x 10
2 Snatch 185#

5x3 Back Squat
315#