Friday, April 20, 2018

2018-04-20 WOD

WARM
std warmup
20 wallball passes

MAIN

A. April monthly challenge
max reps unbroken thrusters 95# - can only rest at top.
I did only 16. Really should have warmed up more and could have done at least 25 I think.
(just checked and in 2016 we did this and I did 18. In 2017 we did it and I didn't write it down?)

B. 3x6 (Rx was 3x8) OH Squat
3x6 @ 75#

C. 16 min AMRAP
{
5 Snatch 65# (Rx was 135#)
10 pullups
20 cal Airdyne
}
5 rounds + 3 snatches

Accessory work:

D. CJ 21's routine - start at 40%, add 5#, do 5,5,5 and 6 singles:
5x75, 5x80, 5x85
1 each at 90, 95, 100, 105, 110, 115

Thursday, April 19, 2018

2018-04-19 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
3:54

B. Snatch work
3x5 w PVC
Power snatch 3x45, 3x75, 3x95, 3x115, 2x135(failed both - and both were from the hang)

C. 3 rounds, not for time
{
1 StrictMU
10 sec one arm bar hang (per arm)
}

D. 3 rounds, not for time
{
15s HSHold
3 Tuck Front Lever Pullups
}

Wednesday, April 18, 2018

2018-04-18 WOD

WARM
std warmup
500m row

MAIN

A. 3 rounds, not for time
{
5 plyo pushups to plates
20s HSHold
}

B. 3x8 OH Press
3x8 @ 75#

C. 5 rounds, each for time, on 4min mark
{
5 Hang power clean 115# (Rx was 135)
8 Front Squat 115# (Rx was 10 at 135)
15 cal row
}
1:45, 1:39, 1:35, 1:37, 1:41

I added

D 3 rounds, not for time
{
10 barbell glute bridge
10 banded facepulls
1 StrictMU
3 strict T2B
}

Monday, April 16, 2018

2018-04-16 WOD

WARM
std warmup

MAIN

A. 10 min AMRAP
7 T2B (Rx was 10)

B. 14 min AMRAP
{
5 BarMU
10 box jump 24"
20m DB OH Lunge 35#(x1)
100m run
}
3 full rounds + 5 BarMU + 10 Box Jump + 5m lunge

C. 300 air squat w partner
partner rests while other squats - break up as needed
8:25 (so 4:10 of squat hold and 150 air squats

I added:

D. 3 rounds, not for time:
{
12 GHD back extensions
12 GHD situps
}

Sunday, April 15, 2018

2018-04-15 Sunday Run

Quick one while in Bend

A. Run 4.99km, 27:24, 5:30 pace (high altitude? felt super sluggish)

Friday, April 13, 2018

2018-04-13 WOD

WARM
std warmup
40 medball toss 12#
300m row

MAIN

A. activation, 3 rounds not for time
{
5 supine medball drop-toss 12#
10 banded straight-arm lat pulldown
}

B. 4x8 Benchpress
8x95, 3x8x135#

C. (superset w above) 4x8 chinup

D. 20 min amrap
{
3 rounds Cindy (5 pullup, 10 pushup, 15 air squat)
1 heavy squat clean 155# (Rx was 225)
400m run
}
managed 4 full rounds in 20:30

Thursday, April 12, 2018

2018-04-12 WOD

Active recovery day, skills work

WARM
std warmup

MAIN

A. 500m row

B. Work to a heavy Squat Clean & Jerk, focusing on form
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165

C. (superset w above)
1 HS Hold ~10-20s trying to balance