Wednesday, October 17, 2018

2018-10-17 WOD

WARM
std warmup
clean drills, power clean warmup (95x5, 135x2)
MAIN

A. 8 min skill practice
{
2 rope climbs (I did legless) 12'
12 GHD Situps
}
did 4 rounds

B. 16 min AMRAP w partner
{
P1: 15 cal row
P2: amrap while rower works
{
5 burpees
5 Power Clean 135#
5 box jump 24"
} (did roughly one round per turn
}
12 rounds + 7 reps, or ~6 rounds each

I added:

C. Snatch 21's (though didn't get all the way to 21)
3 reps each at 45,55,65,75,85
1 rep at 95, 1 rep at 105 after 2 reps that I only caught at power position.

Tuesday, October 16, 2018

2018-10-16 WOD

WARM
std warmup
deadlift warmup 2x5x45, 5x95, 5x135

MAIN

A. 10 min emom
{
odd: 3 deadlift 185% (that's about 50% of my one time max - Rx was 70%)
even: 8 HSPU (2 strict + 6 kipping; Rx was 10)
}

B. 13 min AMRAP
{
10 T2B
10 DB Snatch 35# (Rx was 50#)
10 OH DB Lunge 35# (Rx was 50#)
}
6 rounds plus 10 T2B

I added:

C. 3 rounds, not for time
{
2/side TGU 26#
2 Strict MU UB
10 GHD situps
}

Monday, October 15, 2018

2018-10-15 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min emom
{
Snatch
OHSquat
}
45x2, 55x2, 65x2, 75x2, 95x2 (missed one of the snatches)

B. 15 min amrap
{
7 pullups
14 ring pushups
21 air squats
28 DU (all unbroken)
}
6 sets + 2 pullups

I added:

C. One Arm Chinup practice
2x3 strict chinups
2x2/arm One Arm Chinup (assisted)

Sunday, October 14, 2018

2018-10-14 Sunday Run

Still trying to shake this cold, so went a little shorter & slower than usual

A. Run 6.23km; 31:13; 5:01 pace

Saturday, October 13, 2018

2018-10-13 WOD

WARM
std warmup
2x250m row

MAIN

A. Activation - 3 rounds, not for time
{
3 box jump 20"
10 wallball 14#
10 situps
10 KBS 26#
}

B. Partner wod. 7 min AMRAP
{
1 partner 200m run
other partner
{
5 burpee
15 wallball 20#
}
swap when runner gets back
}
was close to 1/round per run. 4 rounds each

2 min rest

C. Partner wod. 7 min AMRAP
{
1 partner does full round, then rests while other does full round
15 cal airdyne
15 KBS 53#
}
3 rounds of each

2 min rest

D. partner wod. 7 min AMRAP
{
250m row (pace keeper)
amrap situps
}
250-27,250-25,250-27, then 100m

I added:

E. MU practice
3 strict MU
1 kipping barMU
1 strict barMU

Thursday, October 11, 2018

2018-10-11 WOD

active recovery day

WARM
std warmup

MAIN

A. 1000m row
~4min

B. CJ 21s
5x3, 6x1:
3x75, 85, 95, 105, 115
1x 125, 135, 145, 155, 165, 175(failed jerk)

C. (Superset w above)
HSHold ~10s (10 sets)

Wednesday, October 10, 2018

2018-10-10 WOD

WARM
std warmup
500m row

MAIN

A. 10 min emom
{
odd:
4 strict weighted pullups 15#
4 strict pullups
(later sets these were 3+3
even:
4 weighted dips 15#
4 dips
}

B. For time:
{
400m run
40 DB Snatch 35# (Rx was 50#)
50 DU
400m run
30 DB Snatch 35#
50 DU
400m run
20 DB Snatch 35#
50 DU
}
time: 11:59

I added:

C. 3 rounds, not for time
{
2 pistols/side
1 strict weighted MU 15#
}