2016-10-31 WOD

WARM
std warmup
5x5 wallball 12#

MAIN

A. 3x6 Back Squat, add 10-20# from last week
SHould have been 225#, but wasn't quite feeling up to it
warm: 10x45, 8x95, 6x145
main: 5x215, 4x215, 5x215

B. (Superset w A) 3x6/leg, bulgarian split squats, bodyweight
3x6/leg at 41x1 temp0

C. For time: 21-15-9
{
Hang Power Clean
Front Squat
S2OH (Push Jerk)
}
Rx was 115, I did 75# due to elbow issue
time: 8:50

I added

D. 3x8 strict chinups

E. HSHolds
4x20s

2016-10-30 Sunday Run

Not quite 10k but the pace is coming back. Fastest pace in 4-5 weeks.

A. Run 9.59km, 45:46, pace of 4:46

2016-10-28 WOD

WARM
std warmup
40 wallball passes
clean/thruster warmup

MAIN

A. 3x6 bench ~70%
warm: 10x45, 6x95
main: 6x135, 6x135, 4x135(failed last 2 reps)

B. 3x10 dips superset w above. at tempo
10,6,6

C. For time (I subbed GHDSitups for T2B)
{
25 GHD Situp (was 50 TTB)
25 Thruster 95# (Rx was 115#)
15 GHD Situp
15 Thruster 95#
5 GHD Situp
5 Thruster 95#

}

time: 8:28

2016-10-27 WOD

Active recovery day. Just did a few things to get the heart rate up.

WARM
std warmup

MAIN

A. 1k row
7:50

B. 3x5 ring dips

C. 3x TuckBackLever
(superset w above)

D. 4x TuckFrontLever

E. MU/HSPU ladder (that kind of fell apart). Not for time.
1 MU
1 HSPU (strict)
2 MU
2 HSPU
3 MU
2 HSPU
1 MU

2016-10-26 WOD

WARM
std warmup
snatch warmup

MAIN

A. Work to a heavy snatch in 15 min
Given that I've avoided snatching for a LONG time during shoulder recovery, I took it really light
5x45, 5x65, 3x75, 3x85, 2x95, 2x105

B. For time:
{
400m run
15 Snatch 75# (Rx was 135#)
400m run
12 PowerSnatch 75# (Rx was 135#)
400m run
15 OHSquat 75# (Rx was 135#)
}
time: 10:05

I added:

C. 3x5 dips

D. 3x assisted one arm chinup (right side only)

E. MU work
3 attempts supenated barMU (palms in), all failed
2 BarMU

2016-10-25 WOD

WARM
std warmup
3 rounds
{
mobility work w PVC
10 cal airdyne
}

MAIN

A. Front Squat (bottoms-up from low rack) 3x5 moderately heavy
warm: 5x45, 5x95, 5x115
main: 5x145 (3 times)

B. Descending ladder 10,9...1
{
pullups (I did chinups due to elbow pain)
burpees
}
time: 10:04

I added

C. HSHolds
3x~20s

2016-10-24 WOD

WARM
std warmup (which I was late for)
20 wallball passes
2x
{
8 romanian deadlifts 45#
10 KBS 36#
}

MAIN

A. Deadlift 3x6, add 20# from last week
warm: 8x95, 8x135, 7x185, 2x225
main: 6x255#, 6x275#, 5x275#

B. 3x12 GHD Back Extensions
(superset w above)

C. 5 sprint sets, start each at top of 5 min, for 25min. rest remainder of 5 min
{
30 cal row
25 wallball UB 14# (Rx was 20#)
}
times: 2:49, 2:45, 3:00, 2:55, 2:50

2016-10-23 Sunday Run

A. Run 9.54km, 49:37; 5:12
(subtracted 30s off runkeeper time due to fiddly-phone stuff at the start)

2016-10-19 WOD

WARM
std warmup
clean warmup
2 wall walks

MAIN

A. 25 wall walks for time, 5 min cap
managed 21 by the time cap

B. Work to a heavy 3 rep drop-n-go Power Clean
3x95, 3x115, 3x135, 3x155, 2x175

C. 3 rounds, each for time, 2-3 min b/t
{
15 cal row
6 burpees over erg
3 TnG power cleans
}
times: 1:25, 1:21, 1:26

2016-10-18 WOD

WARM
std warmup
3x
{
10 deadlift band pulls
10 v-ups
}

MAIN

A. 3x8 deadlift, add 10-20# from last week
{
warm: 10x95, 9x135, 8x185, 8x225
main: 8x245, 6x275, 4x275
}
(275 was too big a jump - should have done 255 or 265)

B. 1x12 deadlift AHAP
1x12 @ 225#

C. 3 rounds for time
{
15 Russian KBS 70/53 (I did 53#)
10 HSPU
}
4:54

D. 200 DU for time
time: ~4min

I added:

E. 4x5 Tuck Back Lever pullups

2016-10-17 WOD

WARM
std warmup
2 x 60s row

MAIN

A. 3x8 back squat, up 10# from last week
warm: 5x45, 5x95, 5x115, 5x135 (should probably have done a set at 155 or 165 as well)
main: 8x185, 6x205, 7x205

B. 1x20 back squat AHAP
1x20 135# (probably could have pushed 155#)

C. 8 min AMRAP
{
6 C2B pullups (I did C2B chinups due to elbow issue)
6 thrusters 95# (Rx was 115)
}
5 rounds + 2 chinups

I added

D. 5 rounds
{
5,4,3,2,1 pistols/leg
60,50,40,30,20 s HSHold
}

2016-10-16 Sunday Run

Ugh. A bit slow today.

A. Run 9.54km. 50:07, pace = 5:15min/km

2016-10-15 WOD

WARM
std warmup
snatch drills
2x5 OH Squat (bar)
2x5 KBS

MAIN

A. 3 rounds for time, 12 min cap
{
50 KBS 53#
25 Goblet Squat 53#
}
time: ~12 min
I managed 3 rounds, but last round of goblet squats I did just Air Squats

B. 3 rounds for time, 12 min cap
{
50 DU
30 T2B
10 OH Squat 115# (I scaled to 65#, 8 reps)
}
time: 11:30

C. Work to a heavy 5 rep back squat
5x45, 5x95, 5x135, 5x165, 5x185

I added:

D. lever work
{
3x tuck back lever
3x tuck front lever
}

2016-10-14 WOD

WARM
std warmup
clean & jerk drills

MAIN

A. Work to a heavy CJ
5x95, 5x115, 3x135, 2x155, 1x175 (clean only, failed jerk)

B. 10 min EMOM
{
1 CJ
3 bar facing burpees
}
7 sets at 135#, 3 sets at 155#

C. 8 min AMRAP
{
12 box jump 24"
6 push press 115# (I scaled to 95#)
3 MU
}
4 rounds, plus 6 box jumps - all rounds of MUs unbroken!

2016-10-13 WOD

makeup for missing wed due to work travel

WARM
std warmup
40 wallball passes
20 medball situps
deadlift and HSPU warmup

MAIN

A. "Diane" - 21-15-9
{
Deadlift
HSPU
}
time: 10:15Rx - PR

B. 3 rounds, each unbroken till fail
{
3 strict pullups
6 kipping pullups
9 butterfly pullups
}
3+6+1, 3+6+1, 3+5+0

I added:

C. MU work
1 MU
1 MU
2 MU
3 strict MU attempts (all failed)
1 MU

2016-10-11 WOD

WARM
std warmup
2x
{
5 wallball
10 DU
}

MAIN

A. 3x8 Back Squat, add 10# from last week
warm: 5x45, 5x95, 5x135
main: 8x185, 8x185, 6x185

B. For time:
{
50 wallball
100 DU
40 wallball
80 DU

30 wallball
60 DU

20 wallball
40 DU

10 wallball
20 DU

}

time: 16:45

I added:

C. HSHold

3x20s

D. MU Work

5 strict pullups

3 strict C2B pullups

1 BarMU

1 Strict BarMU

2 MU

1 Strict MU

2016-10-10 WOD

WARM
std warmup, though missed most of it
2x
{
10 KBS 36#
5 v-ups
}

MAIN

A. Skill work. 3 rounds, not for time
{
5 high box jumps (30, 34, 36")
30 DU
8 strict pullups
}

B. 3x8 deadlift
warm: 5x75, 5x135, 5x 185
main: 8x215, 8x245, 8x245

C. (Superset w B)
3x8 GHD back extensions

D. AMRAP 5
{
5 box jump 30"
15 KBS 70/53 (I did 53#)
}
5 rounds even

2016-10-09 Sunday Run

A. Run 9.55km, 49:23, 5:10 pace

Ran ~400m and had to restart cause phone was acting up, so was close to 10k.Little slower than past couple weeks, but oh well.

2016-10-08 WOD

WARM
std warmup
40 wallball toss
2x
{
10 wallball
5 burpee
}

MAIN

3 partner wod's. Each is rest/work split. Each w 12 min cap

A. 3 rounds each, full round before switching
{
25 wallball 20 #
10 burpee
}
time: 7:05

B. 5 rounds of DT (I scaled weight & reps. Full reps on round 1)
{
12 Deadlift 135# (Rx is 155. Rounds 2-5 I did 9 reps)
9 Hang Power Clean 135# (Rx is 155. Rounds 2-5 I did 6 reps)
6 Push Jerk 135# (Rx is 155. Rounds 2-5 I did 3 reps)
}
time: 11:30

C. 3 rounds for time
{
30 cal row
10 D-ball clean (over shoulder) 100# (I did 4 reps/round)
}
time: 12 min

I added

D. MU Practice
{
3 pullup
1 BarMU
1 MU
1 StrictMU (yay!)
}

2016-10-05 WOD

WARM
std warmup
clean drills (snatch drills for everyone else

MAIN

A. Work to a heavy 2-position snatch (I subbed C/CJ as shown below)
{
Hang Clean
Squat Clean
Push Jerk
}
2x95, 2x115, 2x135, 2x155, 1x175 (missed jerk)

B. 12 min EMOM of above complex, ~70%
{
Hang Clean 115#
Squat Clean 115#
Push Jerk 115#
}

C. 8 min AMRAP
{
50 DU
5 CJ 135#
5 BarMU (2+3, 2+2+1)
}
total, 2 rounds + 40 DU.

2016-10-04 WOD

WARM
std warmup
2 rounds
{
15 KBS 26#
3 hollow holds/supermans
}

MAIN

A. For time
{
300m Row
25 Russian KBS 53# (Rx was 70)
25 pullups (7,6,5,4,3)
25 Russian KBS 53# (Rx was 70)
300m Row
}
time: 6:18

B. 3x8 deadlift @ 60%
warm: 10x45, 10x95, 5x135, 5x185
main: 3x8 225#

I added:

C. Ladder: 1,2,3,4(failed at 3),3,2,1
{
MU
strict HSPU
}

2016-10-03 WOD

WARM

std warmup

MAIN

A. 3x8 Back Squat, add #10 from last week
warm: 5x45, 5x95, 5x135
main: 8x165, 8x165, 8x185

B. Work to a heavy 3-rep Front Squat
3x95, 3x135, 3x165, 3x185

C. 8 min AMRAP
{
5 burpee box jump 24"
10 alternating OH lunge (plate overhead) 45#
}
5 rounds + 5 burpee box jumps

D. max unbroken pullups, 3 sets
10, 8, 6

2016-10-01 Sunday Run

A. Run 9.49km, 47:35, 5:01min/km pace

2016-10-01 WOD

Gym had a comp going on, so just light workout at work gym

A. 1k row
8 min

B. tricep extensions
8x40#, 8x50#, 8x60#

C. Benchpress
5x 45#, 6x95#, 6x115#, 6x135#

D. Deadlift
5x135, 5x185, 5x225, 1x275

E. 2x5 pullups

F. 3x8 face pulls

2016-09-30 WOD

WARM
std warmup

MAIN

A. 100 cal row
6:30-ish

B. 1 mile run

C. Work to a heavy clean & jerk
5x45, 3x95, 3x115x 3x135, 2x155
(power clean and jerk 2x175, 1x185 (clean only)

D. MU ladder
1,2,3,4, 3 (tried for 5 but failed)