Thursday, October 19, 2017

2017-10-19 WOD

active recovery day. Just did some skill work

WARM
std warmup
250m row

MAIN

A. 500m row

B. Power Clean & Push Jerk
5x75, 3x95, 3x115, 3x135, 2x155, 1x175 failed the jerk

C. MU work
2x3 strict ring pullups
Strict MU 1,1,2

Wednesday, October 18, 2017

2017-10-18 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
5 KB thruster/side 26#
20 DU
5 pushups
}

B. (oxygenetic energy system test)
20 min AMRAP
{
20 thrusters 95# (Rx was 135(!))
20 pullups
20 burpees
}
3 rounds + 5 thrusters

Accessory work
C. 3 rounds not for time
{
30s wall sit
5 SA DB Benchpress (5/side) 35#
5 SA DB Row (5/side) 35#
1 Strict MU
}

Tuesday, October 17, 2017

2017-10-17 WOD

WARM
std warmup
thruster drills

MAIN

A. 10 min EMOM
2 Squat Clean thruster - start at 50% and build
2x75, 3x95, 3x115, 2x135

B. 4 rounds for time. 15 min cap
{
21 wallball 20# (1 set unbroken, others in 2-3 sets)
15 T2B
9 Power Snatch 75# (Rx was 115)
}
5 snatches short of finishing 4 rounds at the time cap

I added:

C. 3x HSHold

Monday, October 16, 2017

2017-10-16 WOD

WARM
std warmup
2x 100m row
rowing sprint start practice

MAIN

A. 3 rounds. each for time, as a sprint. 12(!) min rest b/t
{
250m row
10 KBS 70# (I scaled to 36#)
10 burpees
10 KBS 70# (I scaled to 36#)
10 burpees
10 KBS 70# (I scaled to 36#)
250m row
}
times: 4:08, 4:22, 4:11

I added:

B. 3 rounds, not for time
{
tuck front lever pull
hs hold
}

Saturday, October 14, 2017

2017-10-14 WOD

WARM
std warmup

MAIN

A. 10 min EMOM
5 HSPU (strict if possible - did it all strict0

B. 20 min AMRAP
{
5 Power Clean 135# (Rx was thrusters but trying to go easy on lower back)
10 Russian KBS 36# (Rx was 70 but scaled per above)
15 pullups
}
6 rounds + 2 cleans

C. 3 rounds, not for time
{
20 medball ab twist
10 v-ups
}

I added:

D. 2x3 Front lever pull
1st set tuck, 2nd set 1 leg extended

Friday, October 13, 2017

2017-10-13 WOD

WARM
std warmup
snatch drills

MAIN

A. 2x10 front squat, start at 50%
(I started lower - trying to go easy on my back injury recovery)
5x45, 3x75,
2x95, 2x105, 2x115, 2x125, 2x135, 2x145, 2x155, 2x165, 2x175

B. 15 min AMRAP
{
25 DU
10 Power Snatch 75# (was 15 - I scaled)
10 T2B
5 D-ball cleans 50# (was 100# - I scaled)
}
4 rounds + 25 DU

Accessory work

C. 5 rounds, not for time
{
5 strict HSPU
1 strict MU
}