Thursday, March 23, 2017

2017-03-23 WOD

Was active recovery day, but since I'd missed most of this week, decided to do something a bit taxing to get a sweat going. Didn't want to push too hard though... 17.5 tomorrow.

WARM
std warmup
750m row
warm up CJ:
bar drills
5x95#
3x115#

MAIN

A. 10 rounds, not for time
{
20 DU
2 CJ 135#
15 Pushups (makes up 100 pushups for today - day 62, plus 50 I'd meant to do last night but forgot)
2 MU (about half the sets were 2 strung together, rest were singles)
}

Wednesday, March 22, 2017

2017-03-22 Run + pushups

Short workout today, pressed for time.

A. Run 3.08km; 16:03; 5:12 pace (short, but all I had time for)

B. 100 pushups; day 61
[update: did 50 actually, meant to do 50 that night, didn't. made up for it next day]

2017-03-21 Pushups only

Missed yesterday due to work travel, and workout today for same reason. Got in 200 pushups in the evening.

A. 200 pushups (100 day 59,60)
10 sets of 20

2017-03-19 Sunday Run + Pushups

A. Run 9.57km. 46:45 ; 4:53 pace

B. (later on). 100 pushups (day58)

Saturday, March 18, 2017

2017-03-18 WOD

WARM
3x15 pushups
foam roll 2 min
3 min AirDyne
std warmup

MAIN

A. 9-6-3
{
rope climbs (I did 4,3,2)
Cleans 135# (Rx was 165)
}
11:12

3 min rest

B. 21-15-9
{
Benchpress 135# (Rx was 155)
Goblet Squat 36# (Rx was 53#)
Run 400#
}
12 min cap, finished everything but the last 400#

I added:

C. 3 rounds:
{
pushups 15,10,10 (that, plus the above ones makes 80 of the 150 I had to do today)
1 MU
}

D. (later) 100 pushups day 57
remaining 70: 15,15,10,10,10,10



2017-03-17 CF Open 17.4

WARM
std warmup
3 min row
5x5 deadlift, increasing
wallball 2x5 20#

MAIN

A. CF Open 17.4. 13 min AMRAP of
{
55 Deadlift 225# (I did all singles right from the start)
55 wallball 20# (sets of 5 right from the start)
55 cal row
55 HSPU
}

Finished the DL's, Wallball, and the row. Got 3 HSPU in the 30s I had left. 22 reps better than last year, but that's mainly a factor of how poorly I prepped for this one last year. My goal was to get a few HSPU, which I did.

I added:

B. 50 Pushups (half of 100 for day 56. Forgot to do the rest, so have to add to Saturday)

Thursday, March 16, 2017

2017-03-16 WOD

active recovery day

WARM
std warmup

MAIN

A. 1k row
~4min

B, C, D supersetted

B. Work to a have CJ
5x95, 3x115, 3x135, 2x155, 1x165, 1x165

C. MU work
5 strict pullups, 1 MU, 2MU, 3MU, 2MU, 1MU

D. 100 pushups, plus the 50 from yesterday (day 54+55)
15x7 with above
then did 3x15 afterward