2016-09-28 WOD

WARM
std warmup
200m run
2x5 kbs 53#

MAIN

A. 20 min AMRAP - try to do at sustainable pace
{
200m run
20 rKBS 53#
15 (/side) skater squats
10 HSPU (I did 10,10,9,9,8)
}
5 rounds even (scaling pushups as above)

B. 1 round every 90s for 9 rounds
{
Squat Clean
Front Squat
Push Jerk
Split Jerk
}
3x95, 3x115, 3x135

2016-09-27 WOD

WARM
std warmup
200m run

MAIN

A. 3x8 OH Press @ 60%
warm: 2x5 @ 45#
main: 3x8 @ 85# (63%)

B. 3 rounds, each for time, 4 min b/t
{
Row 15 cal
5 burpees over erg
5 Power Cleans 155#
}
times: 1:47, 1:46, 1:47

I added:

C. 3x Tuck Front Lever
2x 1 leg extended
1x straddle (held for 2-3s)

D. 3x Tuck Back Lever
1 leg extend

E. MU/HSHold, not for time:
{
1 MU
1 HSHold 20s
2 MU
1 HSHold 20s

3 MU
1 HSHold 20s

4 MU
1 HSHold 20s

}

2016-09-26 WOD

WARM
std warmup

MAIN

A. 3x8 Back Squat at 65%
warm: 5x45, 5x95, 5x135
main: 2x8 x 165#

B. For time, 8 min cap: 21-15-9 of
{
Hang Power Clean 135# (I scaled to 115#)
T2B
}
time 7:45

C. 3x max reps strict pullups
8,6,6

I added

D. MU work
1 kipping MU, several failed.

2016-09-25 Sunday Run

A. Ran 10.00km, 47:12: 4:43 pace

2016-09-24 WOD

WARM
std warmup

MAIN

A. "Helen" - 3 rounds for time of
{
400m run
21 KBS 53#
12 pullup
}
time: 10:44 (PR is 10:20)

B. "Annie" 50-40-30-20-10 of
{
DU
Situps
}
time: 7:57 (way off my PR of 6:10)

C. Isagrace. For time:
{
30 Power Snatch 135#
30 CJ 135#
}
I didn't have time for this one as I had to take my kid to a class, so just did 15 CJ 135# in about 3-4 min.

2016-09-22 Travel Workout

A. Run 8.75 km - 45 min - 5:09 pace

2016-09-21 Travel Workout

MAIN

A. 4km run
~25 min

B. 3 rounds not for time
{
10 pistols
20 situps
}

C. 3x5 pullups

D. 3x1 Tuck Front Lever

E. 3x1 One Arm Chinup (per side)

2016-09-20 Travel Workout

Not a lot of time, so got in just a quick one

MAIN

A. Back Squat
1x10 135#,
1x5 185
1x3 205
1x1 225

B. 3 rounds, not for time
{
5 pullups
10 hanging leg raises
10 dips
}

2016-09-18 Sunday Run

A. Ran 9.76km 48:04 pace 4:55
actually had to wait for a drawbridge for a 90s or so, so that'd put pace about 10s faster. meh.

2016-09-17 WOD

Slept in an missed the 7am class at the gym. Went to the club we're members at and somewhat replicated it, and added some stuff

WARM
std warmup

MAIN

A. 1000m row
4 min

B. 3 rounds, not for time
{
3 weighted pullups (20#)
5 strict pullups
7 kipping pullups
3 weighted dips (20#)
5 strict dips
7 kipping dips
}

C. 2x3 hip-to-bar chinups (well, as high as I could get anyway)

D. 3x5/leg Pistols

E. 2x7/arm DB Curls 35#

F. 2 bar MU

G. 2x5 DB incline benchpress 35#

2016-09-16 WOD

WARM
std warmup

MAIN

A. 3x15 back squat, ahap
warm: 5x45, 5x95
main: 1x15 115#, 1x15 135#, 1x15, 155#

B. 21-15-9
{
Hang Power Clean
S2O
}
Rx weights: 135, 155, 175 (for 21,15,9)
I did 115, 135, 155
time: 15min

I added:

C. 3x10 GHD Situp

D. 3x HS Platewalk

E. 3x Tuck Front Lever

2016-09-15 WOD

Active recovery day. Did some skills work. came up short on CJ, did better than expected on MUs. A wash, I guess!

WARM
std warmup

MAIN

A. 1000m row
4min

B. Work to a heavy CJ
5x45, 3x95, 3x115, 3x135, 2x155, 2x175 (power clean + jerk), 1x185 fail

C. MU work
2x5 pullup
1 kipping MU
3 strict MU attempts, 2 successful
1x3 MU

2016-09-14 WOD

WARM
std warmup
200m run

MAIN

A. Partner wod. share work and trade off as needed. Each movement must be completed before moving on to net. 35 min cap
{
150 cal row (40, 35 cal each)
50 Thruster 115# (5x5 each)
100 T2B 13 (I did 53 - 7,6,8x5)
50 C2B pullups (5x5 each)
100 pistols (I did 6x5/side, or 60)
800m run
}
time: 35:30

2016-09-13 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
50 DU
90s HS Walk practice (I just did hs hold/balance)
2-4 MU (I did 4/round; 1+3, 4, 4)
}

B. 3x3 back squat @ 70%
warm: 5x45, 5x95, 5x145, 3x165
main: 3x185, 3x185, 1x205

C. 1 of below complex every 90s for 15 min (10 rounds)
{
Squat Clean
Front Squat
Push Press
Push Jerk
}
95 (2 rounds), 115(2 rounds), 135(4 rounds), 155 (2 rounds)

I added:

D. One Arm Chinup progression
2x5 strict chinups
1x3/arm (2 finger assist)
1x3/arm (holding-wrist assist)

2016-09-12 WOD

WARM
std warmup
200m run
Clean drills

MAIN

A. Sept challenge. For time:
{
800m run (3:04)
10 Clean & Jerk 155#
}
total time: 5:40

B. For time. 21-15-9
{
Deadlift 275# (I did 225#)
Box Jump 30"
}
time: 9:40

I added:

C. Tuck Front Lever
2x one leg extended
1x full lever (barely held for a second before lowering)

2016-09-11 Sunday Run

Got back to doing my 10k sunday run, and calf injury and groin pull both seemed more or less healed up. Was able to get fastest pace since April.

A. Run 10.01km, 46:22, pace: 4:38

2016-09-10 WOD

WARM
std warmup
clean drills
200m run

MAIN

A. For time:
{
120 DU
60 KBS 53#
30 Thrusters 95#
}
time: 8:38

2 min rest

B. 5 rounds for time, 10 min cap
{
3 cleans 135# (Rx was snatches, but I subbed)
2 BarMU
1 round cindy {5 pullups, 10 pushups, 15 air squats}
}
time: 10 min cap. 4 rounds plus + 3 cleans + 2BarMU

2 min rest

C. 100 cal row for time
6:48

2016-09-06 WOD

WARM
std warmup

MAIN

A. Back Squat clusters. 2-3 min between clusters, 30s between sets.
warm: 5x95, 5x135
{
3-3-3 at 70% (I did just 185# - just 65%. But getting over injury still - didn't want to push it)
2-2-2 at 80% (205 - 72%)
1-1-1 at 90% (225 - 82%)
}

B. 6 min AMRAP
{
4 burpees
2 MUs
}
5 rounds, 4 burpees

C. 6 min AMRAP
{
6 Power Cleans 115 (Rx was 135#)
6 Push press 115 (Rx was 135#)

6 Front Squat 115 (Rx was 135#)

}

2 rounds, 12 reps (was pretty spent after B)

I added:

D. 3x Tuck Front Lever (one leg out)

E. One Arm Chinup progression
2x3 chinups
3x1/side assisted one arm chinup

2016-09-04 Travel workout

Did a lightweight workout in the morning, with a short run (was 34 degrees!), and later some hiking and kayaking

A. 40 pushups

B. 40 squats

C. 3.6km run, 20:40, 5:43/km

D. 3 mile hike

E. 2hr light kayaking

2016-09-03 Hike

Travelling this week and not much chance for gym time. Did some hiking today. nothing strenuous

A. 4 mile hike. ~1000' climb

2016-09-01 WOD

Active recovery day

WARM
std warmup
200m run

MAIN

A. 500m row

B. Clean & jerk practice
3x45, 3x95, 3x135, 3x155, 2x175 (clean only), 2x165

C. One arm chinup progression
2x3 chinups
2x2 chinups/arm w band assist
2x2 chinups/arm holding wrist

D. Lever progression
3x tuck back lever
3x tuck front lever
3x3 band-assisted front lever pull