Saturday, July 20, 2019

2019-07-20 WOD

WARM
500m row
std warmup
200m run

MAIN

All parts w partner

A. 7 min amrap
{
7 cal row (partner kbs)
100m run (together)
14 KBS 53# (partner rows)
100m run (together)
}
3 rounds of above, plus 2 cal on rower

2 min rest

B. 7 min amrap
{
14 partner wallball (7 each)
7 T2B (partner hangs from bar)
30s bar hang (while partner does T2B)
}
3 rounds

2 min rest

C. 7 min amrap
{
15 cal AirDyne
partner does DB snatch 50# until 1st partner done airdyne
}
4 full rounds



Friday, July 19, 2019

2019-07-19 WOD

WARM
std warmup
few of each movement below

MAIN

A. For time, 40 min cap
{
400m run
100  barbell curls 45#
400m run
100 alt lunges
400m run
100 CG pushups
400m run
100 Back Squat 45#
400m run
100 OH Press 45#
400m run
100 alt DB Curl 25#
}
42:54 (went over a bit to finish)

Thursday, July 18, 2019

2019-07-18 WOD

Active recovery day

WARM
std warmup

MAIN

A. Row 1k
3:56

B. Work to a heavy CJ
3x75, 3x95, 3x115, 3x135, 2x155, 1x175 (clean, failed the jerk)

C. HSHold
6x 5-10s (superset w above)

D. Not for time:
{
1 strict MU
10 GHD situp
2 strict MU
10 GHD situp
3 strict MU (failed 3rd)
10 GHD situp
}


Wednesday, July 17, 2019

2019-07-17 WOD

Back to the box!

WARM
750m row
std warmup

MAIN

A. 3-3-3 x3 Front Squat clusters
3-3-3 Front Squat @ 95
3-3-3 Front Squat @ 115
3-3-3 Front Squat @ 135

B. 14 min Amrap
{
10 Power Snatch 75# (Rx was 12 @ 95)
8 C2B Pullup
200m run
}
4 sets plus 10 snatches

Tuesday, July 16, 2019

2019-07-16 Travel Workout

Ran around Zurich for the one morning I was going to be here

A. Run 5.3km, 28:42, pace 5:25

Monday, July 15, 2019

2019-07-15 Paris travel workout

Ran around the city a bit, and did a park workout at a park I found w pullup bars and such

A. Run 6.48km, 36:28, 5:38 pace (but was broken around below)

B. 4 rounds, not for time
{
5 pushups
4 dips
3 pullup
2 BarMU
1 Wallwalk
}

Sunday, July 14, 2019

2019-07-14 Travel Workout

Thought I'd see how I did at Murph, having done it 2 days ago.

A. "Murph". For time:
{
- 1mile run

- 20 sets of
{
5 pullups
10 pushups
15 air squats
}

- 1 mile run
}
time: 42:30