Friday, December 14, 2018

2018-12-14 WOD

WARM
std warmup
500m row
2x
{
8 goblet squat 26#
10 hollow rocks
}
Snatch warmup
Back squat 5x45, 5x95, 5x135

MAIN

A. 10 min EMOM
{
5 Back Squat 165#
20s ring l-sit
}

B. 20 min cap:
{
b1. for time:
{
50 KBS 53#
10 strict HSPU
40 KBS 53#
8 strict HSPU
30 KBS 53#
6 strict HSPU
20 KBS 53#
4 strict HSPU
10 KBS 53#
20 strict HSPU
}
time: 10:30

In remaining time (9:30), work to a heavy snatch:
{
2x65, 2x75, 2x85, 2x95, 2x105 (power snatch on the 105)
}
}

Thursday, December 13, 2018

2018-12-13 WOD

active recovery day

WARM
std warmup
3/side TGU with 10# DB

MAIN

A. 1k row
4:03

B. Work to a heavy/moderate CJ
5x45, 3x75, 3x95, 2x115, 2x135, 2x155 (latter rep failed the jerk)

C. (superset w above) HS Hold
6, at 10-15s each

D. MU practice
2 strict MU
2 slow strict MU (12s each)

Wednesday, December 12, 2018

2018-12-12 WOD & Yoga

WARM
std warmup
3 rounds
{
10 wallball
5 One leg KB deadlift/side 35#
10 KBS 35#
}
Squat/clean warmup

MAIN

A. 5 min AMRAP - max weight moved in 5 min, choice of weights
{
Squat Clean Thruster 135# (choices were 95, 135, 165)
}
16 reps (would have had to do 23 reps at 95, which would have been easier, but felt like going heavier)

B. 4 rounds for time
{
7 deadlift 185 (Rx was 225#)
7 burpees
14 pullups
1 min DBall Hold 100#
}
11:45

I added

C. 3 rounds, not for time
{
3/side one arm DB OHSquat 16#
1 HSHold ~20s
}

(later)

D. 1Hr yoga class
(this week's was hella hard with lots of binds and such)

Tuesday, December 11, 2018

2018-12-11 WOD

WARM
std warmup
3x10 KBS 36#
clean drills

MAIN

A. EMOM 10
{
1 Power Clean
1 Hang Power  Clean
1 High Hang Power Clean
}
2x95, 2x115, 1x125, 2x135, 2x155, 1x165

B. 14 min AMRAP
{
20m OH Plate Lunge 45#
4 MU
20 cal AirDyne
}

I added:

C. 3 rounds, not for time
{
1 HSHold
1 StrictBarMU (Failed 2)
}

Monday, December 10, 2018

2018-12-10 WOD

WARM
std warmup
2x250m row

MAIN

A. Work to a heavy:
{
3 snatch grip push press
3 OH Squat
}
2x45, 1x65, 1x75, 1x95

B. 20 min EMOM - rotate stations each minute:
{
15 GHD situp
10 Ring Dip
10 box jump
15 cal row
}
5 rounds

I added

C. 3 rounds, not for time
{
1 One Arm Chinup/side (assisted)
1 tuck front lever
}

Sunday, December 9, 2018

2018-12-09 Sunday Run and Yoga

A. Run 10.12 km; 47:30, 4:42 pace

not a bad pace considering I hadn't run 10k for a bit

later...

B. 1yr yoga class

Saturday, December 8, 2018

2018-12-08 WOD

WARM
std warmup
4x500m row, with misc movements in between

MAIN

A. Tabata w partner alternating rounds
odd: DBall Hold 100#
even: KBS 53# (~12 each round)

B. 8 min AMRAP w partner
{
1: 200m run (pace setter)
2: {
10 alternating lunge
10 DB pushpress 2x35#
}
}
~5 rounds of each

3 min rest

C. 8 min AMRAP w partner
{
1: 20 wallball 20# (pace setter)
2: (did Rx+)
{
8 T2B
8 Ring Dip
}
}

3 min rest

D.8 min AMRAP w partner
{
1: 250m row
2:
{
5 box jump 24"
5 burpees
}
}
~6 rounds each

I added:

E. Slow strict MU practice
1 1 5s, 1 10s, 1 15s, 1 20s