2016-08-31 WOD

WARM
std warmup
deadlift warmup
200m run

MAIN

A. 6 rounds, starting each on 5 min mark, rest remainder (~4min each)
{
400m run
5 deadlifts @ 225# (Rx was 6 at 70% which is 265, so I scaled a bit)
10 strict pullups (Rx was 12)
}

B. MU Work
Just did a handful of kipping MU's
1,1,1,2

2016-08-30 WOD

WARM
std warmup
2 rounds
{
30s squat hold
10 KB OH Press/side (16#)
}
200m run

MAIN

A. Skill work
HS Hold balancing off wall (~6 tries, ~20s each)
Box Jumps: 3 reps x 30", 33", 36", 38" (PR)

B: Split Jerk. build to a heavy 3 rep
3x45, 3x95, 3x115, 3x135, 3x155, 2x165

C. 12 Min AMRAP
{
200m run
6 HSPU strict (I did all sets strict but to an abmat)
3 Cleans @ 70% (135#)
}
5 rounds + run (12:30)

2016-08-29 WOD

WARM
std warmup
clean drills
200m run
2rounds
{
250m row
10 air squats
}

MAIN

A. Work up to a heavy 5-3-1 Front squat, w *3* second pause at bottom
warm: 45, 95, 135, all x5
main: 155x5, 185x3, 205x1

B. 1x20 Back Squat, AHAP
20x135#

C. For time:
{
50 DU
30 pullups
10 Squat Cleans (was squat snatch - I scaled/modded it) 135#
30 pullups
50 DU
}

I added:

D. 4x1 HSHolds ~20s each

2016-08-27 WOD

Beefy workout today. Got to do some D-ball cleans, which I hadn't done before (hard!)

WARM
std warmup
clean warmup
D-ball clean warmup

MAIN

A. Partner workout. Split as needed, one works while other rests
{
42 150# D-ball lifts over shoulder (We did 30 - 15 each - at 100#)
30 Power Clean & Jerk 165# (We did 135# - 15 each)
18 Ring MU's (I did 10)
}
time: 17:30

B. 200m front rack lunge
We did 80m each at 95#
time: ~9:00

C. 100 T2B
50 each
time: 5:40

2016-08-26 WOD

WARM
std warmup
5 C2B pullups

MAIN

A. For time; 20 min cap
{
400m run
12 BarMU
400m run

9 15' rope climbs (I scaled to 6)
400m run
6 15' legless rope climbs (I scaled to 3)
}
time: 17:50

B. For time; w partner, 20 min cap
{
100 benchpress 165# (I did 115# for first 50 reps; then 95#. Did about 40 of the 100 reps)

100 burpees (I did 55 or so of the 100)

100 cal row (50 each)

}

time: 19:49

I added:

C. 3 rounds, not for time

{

1 HS HOld

10 GHD situps

}

2016-08-25 WOD

Makeup day. Was on the fench about doing Kalsu from last Saturday. Couple folk were doing it, so I did it.

WARM

Std warmup

400m run

MAIN

A. "Kalsu" – 100 Thrusters for time 135# Rx (I did 95#), but with a 5 burpee buy-in and interruption at the top of every minute. WHAT. A. GRIND!

time: 22:56

6,5,5,5,4 = 25 thruster, 30 burpees

4,4,4,3 = 15 thruster, 20 burpees

3,3,3,3,3 = 15 thruster, 25 burpees

3,3,3,3,3 = 15 thruster, 25 burpees

5,5 = 10 thruster, 5 burpees

total of 100 thruster, 105 burpees 

I added:

B. MU/PU work

1x3 strict pullups

1x3 strict C2B pullups

2x2 weighted pullups – 22#

3x1 strict BarMU

2016-08-24 WOD

WARM
std warmup
2 rounds
{
10 v-ups
10 KB Deadlifts (light)
}
deadlift warmup
S2OH warmup
5 pullups
2 BarMU

MAIN

A. 15 min AMRAP
{
400m run
5 deadlift 365# (I scaled to 205)
10 MU (I scaled to 5 MU, added 2 BarMU on last round)
}
3 rounds (+2 barmu)

rest 8 min

B. 15 min AMRAP
{
500m row
15 T2B
10 S2OH (Push Jerk) 165# (I scaled to 95 1st round, 115 2nd, 3rd round)
}
3 rounds even

I added:

C: HS Hold
3x~30s-40s each

2016-08-23 WOD

WARM
std warmup
200m run

MAIN

A. CF Open 16.5/14.5.
21-18-15-12-9-6-3 of
{
Thruster 95#
Bar Facing Burpees
}
time: 19:38 Rx

Not as good as my second 16.5 attempt (18:07) but better than my first 16.5 attempts and 2014 attempts (21:35). Also did it once at the beginning of  2015 and got 19:11.

I added:

B. Tuck Back Lever
4x1, 1 leg extended

C. One arm chinup progression
2x5 chinups
2x2/arm one arm (band assisted) chinup

2016-08-22 WOD

WARM
std warmup
clean drills

MAIN

In 15 min, first finish "Elizabeth" in 12min or less, then use remainder of 15 for working to a heavy 3-rep back squat

A. Elizabeth - 21-15-9 of
{
Squat Cleans 135# (Did first 15 reps full cleans, then scaled to power cleans; hip flexor not fully healed)
Ring Dips
}
time: 10:58

B. Work to heavy 3-rep back squat
3x135, 3x 185. Stopped there for same hip flexor issue.

Skill work.

C. 4x1 front lever, scaled

D. 2x5 pullups, strict

E. BarMU
1, 1x2, 2 strict

F. MU
1, 1x3, 3 strict attempts, all failed

2016-08-21 Sunday Run

Started out as a fast-paced Sunday 10k, but about 6k in, my calf started to go again, so made it ~7.5 before walking the other 2.5 back to the car. >:-(

A. Run 7.45km, 34:57, 4:42 pace
pace was averaging 4:25 for the first 5k and then the calf started to fail, and I slowed down trying to push through it.

2016-08-19 WOD

WARM

std warmup
40 wallball passes

MAIN

A. 5 min amrap - Burpee box jumps (30")
total: 35

rest 5 min

B. 5 min amrap - Row for cals
total: 90

rest 5 min

C. 5 min amrap - Russian KBS 70# (I scaled to 53#)
total: 110 (20, 13, 12, 13, 12, 13, 12, 15)

I added:

D. Front Lever work
4 tuck front lever, transition to 1 leg hold 5 sec, two legs, drop.

E. One Arm Chinup progression
3x2/arm, assisted 

2016-08-15 WOD

WARM
std warmup
clean drills
200m run

MAIN

A. 15 min emom, start at 70% of push press max ( which I'm not sure of?)
{
Power Clean
Hang Clean
Push press
Split Jerk
}
warm: 5@75#
main: 5@95, 5@115, 3@135, 2@145

B. 3 sets, 30s airdyne for cals
17, 14, 16

I added

C. MU work
2x3 pullup
1x3 C2B pullup (strict)
1 BarMU, 2 BarMU (consecutive)
1 MU
1 Strict MU attempt (failed)

2016-08-14 Sunday Run (and paddle)

Went for a run, and a kayak later in the day

A. Run 10k, 47:36, 4:46 pace

B. Row (well, kayak paddle, really) 6.5km

2016-08-11 WOD

active recovery day. Did some skill work.

WARM
std warmup
50 wallball passes
400m run

MAIN

A. Row 1k
4:00

B. Work to a heavy CJ
5x45, 3x95, 3x115, 3x135, 2x155 (full clean, push jerk)
2x175 (power clean, push jerk
2x185 (power clean, failed jerk)

C. MU Work
2x5 pullups
2x3 C2B Pullups
2 BarMU
1 Strict BarMU
1 kipping MU
2 kipping MU (consecutive)
1 Strict MU (after 4 attempts - first one since I think at least April. Woo!)

2016-08-10 WOD

WARM
std warmup
clean/squat/thruster drills

MAIN

A. 3 rounds for time. 12 min cap
{
400m run
15 thruster 95#
15 pullups
}
9 reps short of 3 rounds at the time cap

B. 21-15-9 of movements below, w 8 min cap
{
KBS 70/53# (I scaled to 53#)
Box Jump 30"
}
time: 6:24

I added

C. 3 rounds, not for time
{
HS Hold ~ 20s
10 GHD situps
}

D. BarMU practice
{
2x3 C2B pullup
2 kipping BarMU
2 strict BarMU
}

2016-08-09 WOD

WARM
std warmup
snatch drills

MAIN

A. Work to a heavy ORM snatch
given that I haven't been able to snatch for some time, didn't expect to get anywhere near my PR (I was right)
5x45, 3x75, 3x95, 2x115(failed both), 2x105

B. In 5 min:
{
60 wallball 20#
In remaining time, row for cals. Score is num cals
}
38 cals

I added:

C. One arm chinup progression
5 pullups (strict)
2x3 chinup
2x3 one arm chinup per arm - holding band

D. Front lever progressions
2 tuck front levers - one leg extend/hold
3 band front levers

2016-08-08 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 3x5 BackSquat w 3 second pause at bottom, 40-50%
warm: 5x45, 5x95
main: 5x135#, 5x135#, 5x145# (50, 53% respectively)

B. 4 sets 300m row for time, 2 min between
1:02, 1:04, 1:00, 0:58.4

C. Skill work (I worked on MUs)
10 scap pulls
2x3 strict pullups
1x3 kipping pullups
1, 2 BarMU
2 kipping MU
2 strict BarMU
1 attempt strict MU (failed)

2016-08-07 Run & Hike

Sunday morning run; hike in the afternoon.

A. Run 12.81k; 1:05:34; pace 5:07

B. Hike 3.95km. ~ 1hr

2016-08-06 WOD

Gym had a comp going on, so used Intel gym to get a workout in.

WARM
std warmup

MAIN

A. 3x HSHold
~20sec each

B. 1k row
3:44

C: work to a heavy Front Squat
45x5, 95x5, 135x3
155x2, 185x1, 205x1, 230 PR attempt, failed

D. Benchpress
45x10, 95x5
135x5
185x1 (too heavy, no spotter)
155x3x2

E. 5x50 curls; 5x 70 curls

F. 3x5 strict pullup

2016-08-04 WOD

Crazy work schedule is wreaking havoc on workout schedule. :-(

WARM
std warmup
40 wallball passes

MAIN

A. Work to a heavy CJ (w split jerk)
5x45, 5x95, 3x115, 3x135, 2x155, 2x175, 2x185 (cleaned, failed jerk both times)

B. 20 minutes (ran out of time of) "Chelsea"
30 min emom of
{
5 pullups
10 pushups
15 air squat
}
first 10 rounds were Rx
second 10 rounds were 8 pushups, 14 squats
then ran out of time.

2016-08-01 WOD

WARM
std warmup
3 wall walks
2x5 pullups

MAIN

A. 5x3 Split Jerk off rack - ~70% of max
warm: 2x3 45#, 2x3 95#
main: 2x5 @ 115, 2x5 @ 135, 1x5 @ 145

B. For time. 2 rounds
{
500m row
15 HSPU (second round I did 9 hspu + 6 seated DB press
}
time: 6:53

C. For time. 2 rounds
{
100 DU (second round I did 50 DU and 50 SU)
25 pullups
}
time: 7:30

I added

D. 3 rounds, not for time
{
1 HSHold, for balance, trying to get off wall
10 GHD Situps
}