Sunday, December 17, 2017

2017-12-17 Sunday Run

Wasn't raining or too cold, so I went a little longer today

A. Run 12.0 km; 1:02:43; 5:14 pace

Saturday, December 16, 2017

2017-12-16 12 Days of Xmas WoD!

WARM
std warmup
clean & snatch drills
2-3 of each movement below

MAIN

A. 12 days of Xmas. Do it like the song. 1, then 2+1, then 3+2+1...
(scaled a few things due to back injury)
{
1 CJ 135# (Rx was 185#) (12x1 = 12 reps)
2 Box Jump 30" (11x2 = 22 reps)
3 Ring MU (10x3 = 30 reps(!))
4 Hang Power Snatch 65# (Rx was 115) (9x4 = 36 reps)
5 Bar Facing burpees (8x5 = 40 reps)
6 Push Press 65# (Rx was 115#) (7x6 = 42 reps)
7 T2B (6x7 = 42 reps)
8 Pistols (5x8 = 40 reps)
9 Wallball 20# (Rx was 25) (4x9 = 36 reps)
10 C2B pullups (3x10 = 30 reps)
11HSPU (2x11 = 22 reps) - did both sets strict and unbroken
12 Front Squat 65# (Rx was 185 I think) (1x12 = 12 reps)
}
Time: 59:06
Brutal. 364 reps altogether!

Friday, December 15, 2017

2017-12-15 WOD

WARM
400m run
std warmup

MAIN

A. 5x6 Front Squat, building, w 1s pause at bottom.
6x95, 6x115, 6x135, 6x135 (stopped at 4)

B. For time, 15 min cap
{
50 Deadlift 155#
40 Push Press 115#
30 box jump 24"
20 KB Thruster (I did 15) 2x35#
10 BarMU (I did 8, plus 2 failed reps)
200m run
}
14:57

I added:

C. HSHolds
4x20s

Thursday, December 14, 2017

2017-12-14 WOD

Active recovery day

WARM
500m row
std warmup

MAIN

A. 1k row
4 min

B. 100 DU
(50,15,25,10)

C. Work to a heavy CJ
5x45, 5x95, 4x115, 3x135, 2x155, 2x165 (failed jerk on 1st), 1x175 (power cleaned, failed jerk)

D. (Superset w above) HSHold for balance
6 attempts

E. MU work
2x3 ring pullups
1 MU
1 strict MU
1 strict MU (failed)

Wednesday, December 13, 2017

2017-12-13 WOD

WARM
std warmup
press & jerk drills

MAIN

A. 5 min EMOM
{
1 clean
1 strict press
2 push jerks
}
75, 95, 95, 115, 115 (pushpressed the last strict press)

B. 25 min AMRAP:
20s HSHold at start, and every 5 minutes, while cycling through:
{
20 pullups
15 SDHP w 53# kb
10 thruster 75#
25 cal Airdyne or row (did 1 row, 2 airdyne)
}
4 rounds minus the airdyne

I added:

C. MU Work
{
2 strict MU
1 weighted strict MU (failed)
}

Tuesday, December 12, 2017

2017-12-12 WOD

WARM
std warmup
clean drills

MAIN

A. activation work. 3 rounds, not for time
{
8 medball cleans 20#
8 v-ups
8 kip swings
}

B. CF Open 14.4. 14 min amrap
{
60 cal row
50 T2B
40 wallball 20#
30 Cleans 135#
20 MU
}
170 reps. Got to the cleans and got 20 of them. 2 reps less than when I did this in 14, but I didn't push as hard as when doing the Open itself. Still, off my game from when I last did this one in late 2015, where i got 182.

C. Accessory work. 3 rounds, not for time
{
8 bench press 95#
8 DB Curl 2x35#
6 Ring Dip
4 chinup
}

D. HS Holds
2, just for balance practice

Monday, December 11, 2017

2017-12-11 WOD

WARM
std warmup

MAIN

A. 10 min emom
{
even: 5 strict HSPU
odd: 8 T2B
}

B. 12 min amrap
{
30 DU
20s L-sit (on rings)
10m front rack lunge w KB (2x36#)
}
5 rounds + 53

I added:

C. 3 rounds, not for time
{
12 GHD back extensions
12 GHD situps
20m OH carry (26# KB)
3 ring pullup (round 1) / 1 MU (round 2) / 1 Strict MU (round 3)
}