Friday, November 24, 2017

2017-11-24 WOD

WARM
2 min airdyne
std warmup

MAIN

A1. 5x8 Back squat @ 60%
warm: 5x45, 5x95
main: 5x135, 5x135, 5x155, 5x155, 5x155

A2. (Superset w above, after 30s rest). 20m (10/side) walking lunge w 36# KB overhead

B. 4 rounds:
{
12 benchpress BW or 70% (I did less than that: 115#) (12, 10, 8,8)
rest 30s
max rep unbroken strict pullups (4,4,3,3)
rest 30s
max rep unbroken dips (10,8,8,6)
2 min rest
}

--

C. Went and did an hour of yoga later in the afternoon

Thursday, November 23, 2017

2017-11-23 Thanksgiving WOD!

Another big partner-chipper for the holiday. Took well over an hour.

WARM
std warmup

MAIN

A. Groups of 3. One partner at a time always doing 800m run. Other two tradeoff as needed.
{
250 wallball 20# (I did 110 in sets of 10, then an 800m run)
200 pullups (I did 75, then an 800m run)
150 Burpee box jumps 20" (I did about 45 of these, IIRC, then an 800m run)
100 HSPU (I did 35 strict, then an 800m run)
150 KBS 70# (I did 30 of these)
200 pushups (I did 70 of these, then an 800m run)
250 DU (I did 125)
}

B. Optional buyout was to split 200 T2B. I just did 25 and called it good.

Wednesday, November 22, 2017

2017-11-22 WOD

WARM
std warmup
clean & jerk drills

MAIN

A. 10 min emom
{
Power Clean
2 Push Jerk
1 Split Jerk
}
5x95, 3x115, 2x135

B. 27 min AMRAP (was 24, but I added 3 minutes to make it an even number of rounds)
{
each station, do 3 min for reps/cals, then move on to next. 3 rounds x 3 movements x 3 rounds = 27min
B1.
{
10 D-ball step ups (20" box, 70# dball on shoulder) (counts as 1 rep)
20 m Dball carry (counts as 1 rep)
}
B2. AirDyne for cals
B3. Row for cals
}
counts:
1st round: 33, 41, 40 = 114
2nd round: 21, 41, 41 = 103
3rd round: 20, 37, 40 = 97
total: 314

I added

C. 3 strict BarMU
(singles, ugly, but working on it.)



Tuesday, November 21, 2017

2017-11-21 WOD

WARM
std warmup
snatch & clean drills

MAIN

A. 3 rounds, not for time
{
5 wallball 12# max height
10 hollow rocks
20s childs pose
}

B. Crossfit Open 15.1.

B1. 9 min AMRAP
{
15 T2B
10 Deadlift 115#
5 Snatch (power snatch) 115#
}
3 rounds even = 90 reps... way worse than my 118 of a couple years ago. Spent a lot of time struggling w snatches before hitting my stride. oh well.

B2. Immediately after B1, 6 min to hit a max Clean and Jerk
115x1, 135x1, 155x1, 165x1, 175fail, 175x1

also worse than 2015, where I cleaned 190, attempted 195, then went back and hit 185.

I added:

C. 4 rounds, not for time:
{
20s HSHold
2 Archer Chinup per side
}

Monday, November 20, 2017

2017-11-20 WOD

WARM
std warmup

MAIN

A. 10 min EMOM
5 strict HSPU

B. 12 min AMRAP
{
100m run
10 burpee box jump
20 DU
}
5 rounds + 1 run

C. Work to a heavy 3-rep OH Squat
3x45, 3x65, 3x75, 3x85

I added

D. 3 rounds, not for time
{
20s HSHold
1 strict MU
1 Tuck Front Lever
}

Saturday, November 18, 2017

2017-11-18 WOD

WARM
std warmup
clean drills

MAIN

A. 3 rounds, not for time
{
10 KB SDLHP 26#
10 KBS 26#
6 wallball max height 10#
}

B. "DT" (scaled)
5 rounds for time, all at 135# (Rx is 155#)
{
9 deadlifts (Rx was 12)
6 Hang Power Cleans (Rx was 9)
3 Push Jerks (Rx was 6)
}
time: 9:50

C. 2 mile run w partner, trading off
8 200m run each, rest while partner does theirs

D. 3 rounds, not for time
{
20 seated russian twist w medball 20#
20 sec banded hold w partner, per side
20 MB situp and toss (10 each)
}

I added.

E. MU Work
1 Strict MU
2 SLOW strict MU
2 strict BarMU

Attempt at Slow MU (1st of two above):