2016-11-30 WOD

WARM
std warmup
200m run
3 rounds
{
10 wallball 10#
10 KBS 26#
}

MAIN

A. 6 min AMRAP
{
10 pushups (subbed for pullups)
15 wallball 20#
}
4 rounds

2 min rest

B. 6 min AMRAP
Burpee Box Jumps 30#
total: 40

2 min rest

C. 6 min AMRAP
{
100m sprint
15 KBS 53#
}
5 rounds

I added:

D. 4 rounds, not for time
{
1 dragonflag negative
1 HSHold, for balance

2016-11-29 WOD

WARM
std warmup
2 rounds
{
5/arm 26# one-arm KB press
30s plank
}
2 rounds
{
10 goblet squat 26#
10 v-ups
}

MAIN

A. 4 rounds for time, 80% effort (deload week)
{
11 cal Airdyne
8 deficit Deadlift 95# (4" deficit)
8 HSPU (strict: 8 first round, then 7,6,5)
8 Front Squat 95#
}
time: 12:37

B. work to a moderate 10-rep Deadlift
5x135, 5x185, 10x205

I added:

C. 2 rounds
{
1 shrimp squat/leg
1 pistol squat/leg
}

D. Dragonflags
4 negatives, one with a good-form raise

2016-11-28 WOD

WARM
std warmup

MAIN

A. 4 rounds, each a sprint w 3 min rest b/t
{
30s Push Press
30s Burpees
30s GHD situps (subbed for pullups)
}
1: 19, 5, 9
2: 20, 6, 10
3: 20, 6, 10
4: 21, 7, 11

B: BackSquat - work to a moderate/heavy 10-rep (deload week)
5x95, 10x135, 10x155, 5x185

I added;

C. HSHold
3x 20s

D. 2x TuckFrontLever

2016-11-26 WOD

WARM
std warmup

MAIN

A. 10 min emom
{
3 Front Squat 95# (was snatches, I had to sub)
}

B. 5 rounds for time. 32 min cap
{
3 rounds of Cindy
{
1 MU (I subbed for the Rx 5 pullups)
10 pushups
15 Air Squat
}
1 round DT
{
12 DL 135# (Rx was 155#)
6 Front Squat (Rx was 9 Hang power Clean)
3 Push press (Rx was 6)
}
}

I made it through 4 full rounds, then 2 full rounds of cindy, then 1 MU (so got the 15 MU done)

2016-11-25 Post-Turkey wod

OMG. what a grind this one was. I scaled it and was STILL one of the last people finished

WARM
std warmup

MAIN

A. 20 rounds for time:
{
5 thrusters 95# (did mine off the rack since i can't clean right now)
10 pushups
1 MU (Rx was 5 pullups, but I subbed)
200m run
}
time: 54:30

Rx was to increase weight at 5,10,15 round mark. I did not. Because 100 thrusters (and 200 pushups, and 20 MUs!)

2016-11-24 Pre-turkey wod

Beefy one today.

WARM
std warmup

MAIN

A. 15 min AMRAP
{
30 Air squats
15 HSPU (1 did 15 strict, 15 kipping, 10 kipping, 10 kipping)
5 MU (I did 2/round)
}
4 rounds + 15 squats

5 min rest

B. 15 min AMRAP
{
400m run
25 KBS
25 pushups (subbed for pullups)
}
3 rounds + 1 run

5 min rest

C. For time:
{
100 wallball (I did 50 at 20#, then the other 50 at 14#)
50 burpees
100 DU
25 v-ups (subbed for T2B)

D. Suprise wod: 100 cal Airdyne for time
Did 5x10cal each, trading off. 8:08 time

2016-11-23 WOD

WARM
std warmup
250m row
rowing sprint starts (2)

MAIN

A. November challenge - 2K row for time
time: 7:39.8 (PR!)

B. Benchpress 3x3x3 clusters
warm: 5x95
main: 3-3-3 @ 135 x 2; 3x3x2 @ 145

C. (superset w B) DB Push Press, 31x1 tempo 3x8/arm

D. Tabata (alternating sets every 30s, 4 of each movement)
{
GHD situps (7-5-5-5)
Burpees (6-5-5-7)
}

2016-11-22 WOD

WARM
std warmup
250m row

MAIN

A. For time:
{
1 mile run (6:30)
Annie: 50,40,30,20,10
{
DU
Situps
} (~ 7:00)
1k row
}
total time: 17:51

B. Deadlift clusters 3x 2-2-2, 3 min b/t, 15s b/t reps
warm: 10x135, 7x185, 5x 225,
main: 275 x 2-2-2, 295x 2-2-2, 305 x 2-2-2

I added:

C. 3x HSHold ~30 each

2016-11-21 WOD

WARM
std warmup
2 round
{
10 ball slams 12#
10 goblet squats 26#
}
2 round
{
10 wallball 12#
10 kbs 26#
}

MAIN

A. Back Squat 3x3, add 10# from last week
warm: 10x45m 8x95, 5x135, 3x155, 3x185
main: 3x205, 3x225, 3x225

B. 1x10 back squat
10x175

C. HS work (while rest of class was doing snatches)
5 rounds
{
1 strict, full depth, HSPU
1 HS Hold (1 min, 45 sec, 30 secx3)
}

D. 4 min AMRAP
{
20 DU
5 Front squat 135# (2nd round 4, 3rd/4th rounds, 3 reps)
}
4 rounds + 10 DU

E. 4 min AMRAP
{
8 GHD situp
8 Box Jump 30"
}
3 rounds + 1 GHD situp

2016-11-20 Sunday Run

legs pretty mushy after all the squats this week, so did a 5k instead of the usual 10.

A. run 5.66 km. 28:06. Pace of 4:58

2016-11-19 WOD

WARM
std warmup
3 rounds
{
5 wallball 12#
5 pushup
}
3 rounds
{
5 ballslams 12#
5 v-ups
}

MAIN

A. 30 min emom, rotating between 3 movements each minute
{
A. 5 strict HSPU (50 in all!)
B. Row 18 cal (I did 13/round)
C. Front Squat 135# (I subbed for power clean which was Rx at 165#)
}

B. build to a heavy triple back squat
3x 135, 3x165, 3x185, 3x225, 3x245, 1x265fail

2016-11-18 WOD

WARM
std warmup

MAIN

For A/B, subbed back squats for CJ's due to elbow tendonitis

A. Work to a heavy back squat
10x45, 5x95, 5x115, 5x135, 4x165, 3x185, 2x205, 1x225, 235x1

B. For time: (subbed Front squats for CJs)
50 Air squats
5 Front Squats 185#
40 Air squats
4 Front Squats 185#
30 Air squats
3 Front Squats 185#
20 Air squats
2 Front Squats 185#
10 Air squats
1 Front Squat 185#
}
time: 6:57

I added:

C. 3x10 GHD situps

D. 3 One Arm chinups, assisted, right arm only

2016-11-17 WOD

Lightweight workout today, still nursing tendonitis

WARM
lightweight warmup

MAIN

A. Deadlift
warm: 10x95, 8x135, 5x185, 4x225
3x275, 3x295, 2x305

B. Back Squat
5x45, 5x95, 5x115, 5x135, 5x185

C. 2x3 pistols/leg

2016-11-11 WOD

WARM
std warmup
20 DU
10 cal row

MAIN

A. benchpress 5-5-5 clusters x3
warm: 10x45
main: 5-5-5 @ 95, @ 135, @ 135

B. Superset w above, 5-5-5 DB pushpress
5-5-5 @ 25#, 25#, 30#

C. 20 min EMOM
{
even: 50 DU (did 50 1st, last minute, 40 all the others - total 420)
odd: 20 cal row (did 10 each min)
}

I added:

D. HSHold
3x20s

E. 1 MU (as part of a 'mannequin challenge)

2016-11-10 WOD

Active recovery day

WARM
std warmup

MAIN

A. 500m row

B. 2 Power Clean + Push Jerk
95, 115, 135, 155

C. One Arm Chinup, assisted
2x3/arm

2016-11-09 WOD

WARM
500m row
std warmup
deadlift drills
300m row

MAIN

A. 10x3 Deadlift, every 2 min, start at 50% and build
(there was some confusion as to what this mean - coaches took it to mean 10 reps every 2 min, but then stopped after 10 min (5 sets). I instead opted for 3 reps every 2 min, building
warm: 5x96, 5x135, 5x185
main: 5x205, 5x225, 3x255, 3x275, 3x295, 3x315, 3x335, 1x365(Failed)

B. 3x500m row, each for time, 2min b/t
1:45, 1:49, 1:50

C. Skill work (HSHolds, MUs)
1 HSHhold
1 MU
1 HSHhold
2 MU
1 HSHhold
3 MU

2016-11-08 WOD

WARM
std warmup
OH plate lunges 25#
snatch warmup

MAIN

A. Metcon 21-15-9
{
DU (2x number - 42, 30, 18)
PushPress 95#
}
time: 4:37

B. 10 min EMOM
{
Power Snatch
OH Squat
Snatch
}
5x65, 5x75

I added:

C. Tuck Front Lever
3x3

D. HSHolds
3x20s

E. MU
1,2,1

F. 3 rounds, not for time
{
10 GHD Situps
3 pistols/side (did shrimp squats last round; and pistols w no hands)
}

2016-11-07 WOD

WARM
std warmup

MAIN

A. Clean complex, 10 min EMOM
{
Power Clean
Front Squat
Hang (full) Clean
Push Jerk
}
3x95, 3x115, 3x135, 1x145

B. Back Squat - 5-5-5 Cluster, 3 sets
warm: 5x95, 5x135
main: 5-5-5 x 155, x175 (ran out of time)

C. 5 min AMRAP
{
5 burpee box jumps 24"
5 chinups (was 10 C2B pullups)
}
4 rounds + 5 bbj

I added:

D. HSHold
3x20s

2016-11-06 Sunday Run

Pretty good pace. just over a minute worse than my 10k PR

A. Run 10km, 46:32, 4:39 pace

2016-11-05 WOD

WARM
std warmup

MAIN

A. 21-15-9
{
Box Jumps 24"
KBS 53# (Rx was 70#)
}
time: 3:58

B. 21-15-9
{
Ring Dips
Power Clean 95# (Rx was 115#)
}
time: 5 reps short at 6 min time cap

C. Build to a heavy 10 rep back squat
warm: 95x10, 135x10, 155x10

I added:

D. HS Holds
3 x 20s

E. MU
1, 2, 1

2016-11-1 WOD

WARM
std warmup
3 rounds
{
15 cal row
15 KBS
5 pushup
5 situp
}

MAIN

A. 5-4-3-2-1 Deadlift AHAP
warm: 10x45, 10x95, 8x135, 6x185, 5x225
main: 5x275, 4x295, 3x315, 2x335, 1x355 (20# off my PR)

B. Chipper. For time, 18min cap
{
50 wallball 20#
40 KBS 53# (Rx was 70#)
30 power snatch 75# (I did power cleans)
20 box jumps 24"
10 HSPU (I did strict, unbroken)
20 box jumps 24"

(skipped second set of cleans)

40 KBS 53# (Rx was 70#)

50 cal row (I did 40 before hitting time cap)

}

I added:

C. Not for time:
{
1 MU
1 HSHold 20s
2 MU
1 HSHold 20s
3 MU
1 HSHold 20s
2 MU
1 HSHold 20s
}