Tuesday, August 21, 2018

2018-08-21 WOD

WARM
600m run (treadmill)
std warmup
clean drills

MAIN

A. 12 min build to a moderate weight for complex below
{
2 Hang (full) Cleans
1 Split Jerk
}
2x95, 2x115, 1x135, 1x155 (push jerk), 1x175 (2 hang cleans, but failed jerk)

B. 12 min AMRAP
{
5 Power Cleans 135#
3 Front Squat (Rx was 5) 135#
4 Push Jerk (Rx was 5) 135#
}
4 rounds + 5 Power cleans + 2 front squat

I added

C. OH Squat clusters
{
3-3-3 x 3 15s-2m
}
45, 65, 75#

D. C2B Clusters

Monday, August 20, 2018

2018-08-20 WOD

WARM
std warmup (missed most of it!)

MAIN

A. Tabata DU
8x20 DU

B. 25 min EMOM - one movement per minute
{
A. 10 Ring Dips (first 3 sets unbroken)
B. 15 T2B (first 2 sets UB)
C. 15 24" Box Jump
D. 12 cal row (Rx was 15)
E. Rest
}

I added:

C. 3x2/arm One Arm Chinup scaled

D. 3 rounds, not for time
{
10 GHD situps
1 HSHold - ~10s
}

Saturday, August 18, 2018

2018-08-18 WOD

Brutal partner wod today

WARM
std warmup
3x7 wallball 20#
3x8 ball slam 20#

MAIN

A. Partner workout. For time, 50 min cap
800m run (w partner)
2000m row (3x250 each)
300 Wallball 20# (sets of 10-15, 150/each)
250 pullup (I did 100, 2x10, 16x5;partne r did 150 ring rows)
200 KBS 53# (6x15, 1x10)
150 T2B (15x5)
100 HSPU (I did about 30, partner did DB press)
50 burpees (we skipped this due to time cap, and went to the run)
800m run

time: 53min

Friday, August 17, 2018

2018-08-17 WOD

WARM
std warmup
snatch drills

MAIN

A. 12 min EMOM
{
2 Hang Snatch
1 OH Squat
}
7x65; 4x75, 1x95

B. 14 min AMRAP
{
20 wallball 20#
20 cal Airdyne
2 Snatch 75#
}

I added:
3 rounds, not for time
{
3 weighted chinups
1 weighted strict MU
}
0#, 16#, 35# (failed strict MU at 35#. Was interesting to try w belt vs dumbell between knees)

Thursday, August 16, 2018

2018-08-16 WOD

active recovery day.
WARM
std warmup

MAIN

A. 1k row
4 min

B. work to a heavy clean & push jerk
5x45, 4x95, 3x115, 3x135, 2x155, 1x175(fail), 1x165

C. HSHold
6x10-15s


Wednesday, August 15, 2018

2018-08-15 WOD

WARM
std warmup

MAIN

A. BarMU practice
kip swings, hip raise, etc
Did 6 BarMU focusing on form

B. 21-15-9
{
Deadlift
HSPU (Did 15-9-6 of these)
DU
}
8:20

I added:

C. 5 rounds for time
{
400m run
5 MU (3,1,1 for most sets)
}
16:30

D. 3 rounds, not for time
{
10 GHD Situps
1 HSHold ~10s
}