Friday, August 18, 2017

2017-08-18 WOD

WARM
std warmup

MAIN

A. DU practice
some warmup reps, then 3x25 DU

B. 5-5-5 cluster x3 Front Squat, at ~60%
warm: 5x45, 5x95, 5x135
main: 5-5-5 at 135(60%), 135, 145 (65%)

tweaked my back a bit, so scaled remainder some

C. 5 rounds, each for time but I didn't time tightly. all were ~1:45)
{
60' sprint w d-ball (Rx was 100#. I did 3 rounds at 70#, 100# last 2 rounds
10 back squat 135# (Rx was 155)
}

I added:

D. MU work
strict MU 1,2,2,2

E. Lever work
2 tuck front lever on rings
1 straddle front lever on rings

Thursday, August 17, 2017

2017-08-17 WOD

active recovery day.

WARM
std warmup
3x
{
10m 100# Dball carry
5 Dball squats 100#
}

MAIN

A. Row 500m

B. work to a 1rm CJ
4x75, 4x95, 3x115, 3x135, 2x155, 1x165, stopped there

C. Ring work
3x straddle front lever
1 kipping MU
strict MU 1,2

D. 5 rounds, not for time
{
10 GHD situps
1 HSHold
}


Wednesday, August 16, 2017

2017-08-16 WOD

WARM

std warmup
run 200m
rowing drills

MAIN

A. T2B practice
kip swings
K2E 2x5
T2B 6x4

B. 20 min AMRAP
{
200m run
row for cals till 5 min mark
200m run
airdyne for cals till next 5 min mark
}
66 cal row, 60 cal airdyne
60 cal row, 63 cal airdyne
total: 249

I added

C. Front lever progression work
2x2 Tuck Front Lever, one leg extend
2 Straddle Front Lever

Monday, August 14, 2017

2017-08-14 WOD

Back at the Box!

WARM
std warmup
deadlift warmup

MAIN

A. 4x2 broadjumps for distance
did 6x2 approx 7' per jump or just under two mat-widths, or 15' for each x2

B. Deadlift clusters 5.5.5 x 3 (30s rest between clusters, 3 min between sets)
warm: 5x2x95, 5x135
main: 5.5.5 x 185, 205, 225

C. 3 rounds for time
{
400m run
50 Air Squats
20 alternating DB Snatches 70# (I scaled to 50)
}
time: 15:11

I added:

D. MU work
2x4 Ring Pullups
2 strict MU

Sunday, August 13, 2017

2017-08-13 Travel Workout

A. Run 5.17k, 26:52, 5:12 pace

B. 5 rounds, not for time
{
1 HSHold (~20s)
5 pistols/leg
1 tuck flag attempt (which did not go well. Never tried this before - guess I need another progression to work on
}

C. 3 rounds, not for time
{
5 pullups
1 tuck front lever
1 tuch back lever
}

D. One set unbroken pushups
30

Saturday, August 12, 2017

2017-08-12 Travel Workout

A. Run 9.9km, 51:58, 5:15 pace
(was 8.5k, then the workout below, then remainder of run)

B. HSPU (strict)
1-2-3-4-5-4-3-2-1 (25 total)

C. 3x3 pullups (strict)

D. 3 BarMU on a tree branch (bark muscle up?)

E. 3x8 DB row (actually an 'aussie pullup' with a bar)

Friday, August 11, 2017

2017-08-11 Travel Workout

Did a 21k run yesterday, so took it a little easier today, with some skill work

A. 5 rounds, not for time
{
1 HSHold - 20s
1 Straddle Front Lever - 5s
3 ring pullups
}