Wednesday, September 20, 2017

2017-09-20 WOD

WARM
std warmup
250m row
pvc snatch drills

MAIN

A. 7 min emom
{
1 Power Snatch
1 Hang Snatch
}
warm: 3x45, 2x65
main: 3x75, 3x85, 1x95

B. for time, 20 min cap
{
50 air squat buy-in
4 rounds
{
400m run
10 Sumo Deadlift Highpull w kettlebell 53# (Rx was 70)
15 cal AirDyne
20 walking lunges
}
50 air squat cash out
}
time: 17:26

I added:

C. Front lever progression
3x Tuck Front Lever

D. MU work
3 Strict MU
1 kipping MU

Monday, September 18, 2017

Saturday, September 16, 2017

2017-09-16 WOD

WARM
std warmup
200m run

MAIN

A. 3 rounds (not for time, just for activation)
{
30s plank hold
10 ball slams
5 tuck jumps
}

B. 20 min AMRAP, (w partner. one does DU while other tackles other movement - worked out do 1 round of either kbs or situps while other did DU
{
50 DU (pace setter)
20 KBS 53# (I switched to 36#)
20 situps
}
28 rounds - which meant 14 each of DU, 7 each of KBS and situps. 700 DU, 140 KBS, 140 situps

C. work to a heavy Power Clean and push jerk
warm: several rounds w empty bar, 3x75, 3x95
main: 3x115, 3x135, 2x155, 2x165, 1x175, 1x185(fail)

I added;

D. 3 rounds, not for time
{
1 HSHold, for balance
1 Strict MU
}

Thursday, September 14, 2017

2017-09-14 WOD

active recovery day

WARM
std warmup

MAIN

A. Row 500m

B. PowerClean/PushJerk practice
5x45, 5x95, 4x115, 3x135, 2x155, 2x165, 1x175fail

C. 15 StrictMU for time
7:30

D. BarMU practice
3 reps only, just hadn't done any for a while.

Tuesday, September 12, 2017

2017-09-12 WOD

WARM
std warmup
snatch drills
400m run

MAIN

A. DU practice
SUs
Power Jumps
S-S-D's
DUs - 5,5,10,10,20,20

B. 12 min AMRAP
{
3 Snatches 75# (Rx 135)
40 DU
}
6 rounds + 1 snatch

I added

C. Front Tuck Lever
3

Monday, September 11, 2017

2017-09-11 WOD

WARM
std warmup
150m row
20 lunges
150m row
10 pushups
250m row

MAIN

A. 3 rounds, not for time
{
5/side glute bridges
10 good mornings w bar
10 banded lat pulldowns
}

B. 3x10 deadlift at 40/50/60% (deload week)
warm: 45x10, 95x10
main: 115, 135, 155x10
(still tweaked a bit in the back, so this was 30, 36, 41%

C. 3 rounds for time
{
2 strict MU (Rx was 5 mu, Rx+ was 5 strict)
10 box jump 30" (Rx was 32")
200m pinched plate carry (2x25")
}
time: 12:00

I added:

D. 3x HSHold