Sunday, December 15, 2019

2019-12-14 WOD

Saturday WOD. Tom came along, scaled, but held pace w me tehw hole tim@
WARM
750m row
std warmup
clean drills

MAIN

A. 30 rounds for time, 60 min cap (I had to wrap earlier that due to an apt, so did 20 rounds for time)
{
1 Strict MU
2 lungester 2x35# (left lunge, right lunge, DB thruster)
3 Power Clean 135#
4 burpees
}
20 rounds in 37:37

Thursday, December 12, 2019

2019-12-12-WOD

Active recovery day and had to head to airport, so quick one.

WARM
std warmup (short)

MAIN

A. 1k row
4min

B. work to heavy CJ
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed jerk)

C. (superset w above)
6x 3-4s HSHold

D. 3 strict MU

Tuesday, December 10, 2019

2019-12-10 WOD

had to cut it short today to make it to airport on time

WARM
std warmup
warmup of clean complex below

MAIN

A. EMOM 10
{
Power Clean
Front Squat
Squat Clean
}
2x75, 2x95, 2x115, 2x135, 2x155

Monday, December 9, 2019

2019-12-09 WOD

WARM
std warmup
thruster drills
warmup movements below

MAIN

A. Capacity Test: 20 min AMRAP
{
20 thrusters 95# (Rx was 135#(!))
20 pullups
20 burpees
}
3 full rounds + 20 thrusters

I added:

B. 3x2s BarFalseGripHang

Sunday, December 8, 2019

2019-12-08 Travel Workout

WARM
std warmup

MAIN

A. 10,9,8...1 of
{
Alternating DBSnatch 40#
pushup
Alternating Pistols
Strict HSPU (did 5 for first 4 rounds, then 4 for next 4 rounds, then 3 for last 2 rounds)
DB Curl 2x30#
Hanging Leg Raise
}
55 reps * 5 movements = 275 reps + 42 hspu = 317 reps

Friday, December 6, 2019

2019-12-06 WOD

WARM
std warmup
750m row
snatch drills

MAIN

A. 10 min emom
{
Power Snatch
Hang Snatch
OHSquat
}
2x45, 2x65, 2x75, 2x85, 2x95

B. For time, 12 min cap. 1,2,3....10 of
{
OH Squat 75# (Rx was 115#)
C2B pullup
}
time: 11:30

I added

C: 2 rounds, not for time
{
3 Tuck Front Lever Raise
2 Tuck Back Lever
1 Tuck Front Lever
}

Thursday, December 5, 2019

2019-12-05 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4:10

B. Work to a heavy CJ (squat clean, push jerk)
5x75, 3x95, 3x115, 3x135, 2x155, 1x165. 1x175 (got the clean, failed the jerk)

C. 3 rounds, not for time
{
1 HSHold ~10s
2 2x False Grip Bar Hold
3 pike pushup w strict form
}