Wednesday, February 21, 2018

Monday, February 19, 2018

2018-02-19 WOD

WARM
60 cal airdyne
std warmup
clean drills

MAIN

A. activation. 3 rounds, not for time
{
5 box jump 30"
5 wallball 25#
2 legless rope climbs (only went up a could feet))
}

B. Feb challenge. 5min amrap.
2-2,4-4,6-6...
{
T2B
Cleans 135# (full clean)
}
Got through 2,4,6,8, then 10 T2B + 1 clean = 51 reps

C. 300 KBS for time (russian swings) 36# (Rx was 53)
5 burpee top of each minute (Kalsu format)
{
3 set of 20 = 60 in 3min
8 sets of 15 = 120 in 8 min
7 sets of 14 = 98 in 8 min
1 set of 22 in 50s
}
17:50

I added:

D. 3 sets not for time
{
10 GHD situp
1 HSHold
}

E. Strict MU work
1,1,2, focusing on lockout

Sunday, February 18, 2018

2018-02-17 WOD

WARM
std warmup

MAIN

A. 5x6/side DB Benchpress. Non-working arm held at extension
2x6 30#, 3x6 35#

B. Partner workout. 10min emom. Each partner does full round, then repeats
{
Clean 225# (I did 3 sets at 135#, 3 @ 155#)
3 MU (I did 3 sets of 3 unbroken strict, then 3 sets of strict singles)
}
6 rounds + 1 clean

C. 10 min emom, break up w partner as needed (we did 10+10 each)
{
20 box jumps 24"
20 KBS 70# (I did 53#)
}
7 rounds

I added:

D. 4x6 Dragon flags

Friday, February 16, 2018

2018-02-16 WOD

WARM
std warmup

MAIN

A. 5x4 Deadlift at 80% (80% should be 325 - didn't go that high)
warm: 10x135, 6x185
main: 5x225, 5x255, 5x275, 3x295, 4x275

B. 5 rounds, each for time, 2 1/2 min b/t
{
20 cal on treadmill
10 OH Squat 75# (Rx was 95)
5 Devils press 2x25# (Rx was 2x50)
}
times: 1:37, 1:27, 1:30, 1:31, 1:29

I added:

C. 3x10 weighted GHD situps
10,15, 20#


Thursday, February 15, 2018

2018-02-15 WOD

Active Recovery Day

WARM
std warmup

MAIN

A. 1k row
3:54

B. benchpress
2x8 @ 95, 115, 135

C. (superset w above)
20s HSHold

D. Strict MU practice
1,2,3,4
Weighted: 1@10, 1@15#, 20# fail

Wednesday, February 14, 2018

2018-02-14 WOD

WARM
std warmup
500m row
snatch drills

MAIN

A. EMOM 10
{
Power Snatch
OH Squat
Snatch
}
45x2, 65x3, 75x3, 85x2

B. For time
{
50 burpees
40 cal Airdyne
30 reverse DB Front Rack Lunges 2x35# (this was 15/side, I mistakenly thought 30/side and only realized on second set after doing 10 - so did 70 total instead of 60)
15 HSPU (Rx was 20)
10 Snatch 135# (I did 75# and did 4 snatches and 6 power snatches
15 HSPU (Rx was 20)
10 reverse DB Front Rack Lunges 2x35#
40 cal Airdyne
50 cal row
}
time: 24:22

I added:

C. 4 sets not for time
{
8 hanging leg raise (bent leg)
1 OneArmChinup/side (assisted - 2 fingers up, 1 finger negative)
}