2016-12-31 WOD

WARM
std warmup
500m row
5 each of all movements below

MAIN

A. 8min AMRAP
{
20 DU
16 v-ups (subbed for T2B)
}
score: 7 rounds, 20 reps (272)

5 min rest

B. 8min AMRAP
{
20 wallball
16 burpees
}
score:3 rounds, 2 reps (110)

5 min rest

C. 8min AMRAP
{
20 ring rows (subbed for pullups)
16 box jumps 24"
}
score: 3 rounds, 14 reps (122)

5 min rest

D. 8min AMRAP
{
20 KB Swingss 53#
16 Goblet squats 53#
}
score: 3 rounds, 6 reps (114)

5 min rest

I added:

E. MU work

1 MU

1 MU

6 MU unbroken (PR!)

2016-12-30 WOD

WARM

500m row (2 min slow, 1 min med, 1 min fast)
std warmup
2x10/arm KBOHPress

MAIN

A. Dec challenge
5 min amrap Squat clean thrusters for #'s 95/135/165 choice
I did regular thrusters at 95# - 42 of them

B. Metcon. 3 rounds. 3min/round, 3min rest
{
500m row
remainder of 3 min (usually about 1 min), benchpress 95#
score is bench reps
}
17, 19, 18

C. Build to heavy 3 rep back squat
5x95, 4x135, 3x185, 3x215, 1x245fail

I added:

D. HSHold
4x15-20s

2016-12-29 WOD

active recovery day

WARM
std warmup

MAIN

A. 500m row

B. build to a heavy push jerk
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x175, 1x190 PR

C. HSHold work
4x20s~

2016-12-28 WOD

WARM
std warmup
3rounds:
{
7 cal row
6 wallball
5 pushup
}

MAIN

A. 3 rounds, not for time
{
50 DU
5 pistols/side
6 HSPU (strict, no abmat)
}

B. 21-15-9
{
row for cals
wallball 20#
pushups (subbed for pullups)
}
time: 6:50

I added:

C. 3 rounds, not for time
{
10 GHD situps
1 HSHold for balance (hit 20s freestanding, which was one of my goals for the year! PR!)
1 dragonflag negative
}

D. BackBridge
3x5s

2016-12-27 WOD

WARM
std warmup
4x100m row + burpees for how many m over/under (14, 2, 2, 0)

MAIN

A. "31 Heroes". Done as partner workout, one person is always running w sandbag, other working on the wod, which is:
31 min amrap:
{
8 Thruster 135# (we did 115#)
6 rope climbs (I subbed MU's)
12 box jumps 30"
400m run w 45# sandbag
}

Round 1: 8 thrusters, 3 MUs, 400m run
Round 2: 1 box jump, 8 thrusters, 3 MUs, 400m run

Round 3: 4 box jumps, 8 thrusters, 3 MUs, 400m run

Round 4: 8 box jumps, 8 thrusters, 3 MUs, 400m run

Round 5: 4 box jumps, 4 thrusters, 3 MUs

2016-12-26 WOD

WARM
std warmup
20 ball slams
Front Squat & Jerk warmup

MAIN

A. work to a heavy Deadlift + Front Squat + Jerk (also included a Clean, but I subbed Deadlifts - same goes for part B)
5x75, 3x95, 2x115, 2x135, 1x155, 1x165

B. 3 min AMRAP
{
3 Deadlift 135#
3 Front Squat 95#
3 Push Jerk 95#
}
5 rounds + 5 reps

2 min rest

C. 3 min AMRAP
{
3 Deadlift 185#
3 Front Squat 135#
3 Push Jerk 135#
}
3 rounds + 3 reps

2 min rest

D. 3 min AMRAP
{
3 Deadlift 215#
3 Front Squat 155#
3 Push Jerk 155#
}
2 rounds + 3 reps

I added:

E. HSHold
3x20s~

2016-12-24 WOD

WARM
std warmup
10 KB thruster (36#)
10 KB Deadlift
10 KBS
3-5 reps of all movements below

MAIN.

A. 12 Days of Xmas! Like the song, do first movement, then 2 of 2nd movement, 1 of first....
{
1 Front Squat 135# (12 times in all = 12 reps)
2 MU  (11 times in all = 22 reps)
3 HSPU   (10 times in all = 30 reps)

4 burpees   (9 times in all = 36 reps)

5 box jump 30" (8 times in all = 40 reps)

6 DB Bench 20# (7 times in all = 42 reps)

7 Wallball 20# (6 times in all = 42 reps)

8 V-ups (5 times in all = 40 reps)

9 jumping squats (4 times in all = 36 reps)

10  KBS 53# (3 times in all = 30 reps)

11  pushups (2 times in all = 22 reps)

12 Cal Airdyne  (1 time = 12 reps)

}

Time: 37:44

2x(12+22+30+36+40+42) = 364 reps in all!

2016-12-23 WOD

WARM
std warmup
2 rnds
{
10 KB Deadlift (left leg)
10 scap pulls
10 KB Deadlift (right leg)
10 skip swings

}

400m run

MAIN

A. Work to a heavy 3-rep deadlift

{

10x45, 10x95, 8x135, 8x185, 4x225, 3x275, 3x305

}

B. "Diane". 21-15-9

{

Deadlift 225#

HSPU

}

time: 11:30 (1 min slower than my PR, but given the deadlifts today, that wasn't happening)

C. For time:

{

30-20-10 burpees

6-4-2 (was 15-10-5) MUs

} 

I added: 

D. HSHold

3x20s

managed one of them for about 10s freestanding! PR!

2016-12-22 WOD

WARM
std warmup

MAIN

A. 1k row
3:55

B. Work to a heavy DL
10x95, 8x135, 6x185, 4x225, 3x255, 2x275, 1x315, 1x345, 1x365F

C. 3 rounds
{
TuckBackLever
TuckFrontLever
}

D. HSHold
4x30sec

2016-12-21 WOD

WARM
std warmup

MAIN

A. Skill work - work on HSPU or MUs

2 MUs
2 HSHold
2x2 HSPU
2MUs (consecutive)

B. 5 rounds for time, work at 80% effort
{
400m run
3 MU (Rx was 6, but I scaled to 3, did all 5 rounds as 3 unbroken/round)
10 HSPU (Rx was 12, but I did 10 strict - 6+4, 5+3+2, 4+3+2+1, 3+3+2+2, 3+2+2+2+1)
}
time: 25:05

2016-12-20 WOD

WARM
std warmup
10 kbs 26#
10 air squats
10 kb thrusters 26#
10 v-ups

MAIN

A. 10 min emom
{
3 OH Press, increasing weight
75x2 85x2, 95x2, 105x2, 95x2
}

B. 10 min AMRAP
{
10 Knee tuck raises (subbed for T2B)
10 thrusters 95# (Rx was 105)
10 burpees
}
4 rounds + 10 knee tucks

C. 3 rounds, not for time
{
2 MU (subbed for rope climbs)
10 pushups (subbed for pullups)
40 DU
}

D. HSHold
4 x ~30s

2016-12-19 WOD

WARM
std warmup

MAIN

A. 3x5 OH Squat, at temp 31x1, moderate weight
I went light as I wasn't sure how shoulder would be feeling. Was tight, but not painful
warm: 2x5x45
main: 1x5x55, 1x5x65, 1x5x75

B. 8 min AMRAP
{
15 Front Squat 75# (subbed for Power Snatch)
30 DU
}
5 rounds + 2 reps

C. 3 rounds max pushups (subbed for pullups) 2 min b/t
20, 22, 17

I added:

D. 5x HS Hold
for balance. Longest freestanding increment was about 7-8 seconds. Pretty close to my goal of 10s!

E. 3x10 GHD situps

F. 1 Ab wheel rollout

2016-12-18 Sunday Workout

Missed Saturday's workout at the box, and it was too icy to go running today, so I hit the gym at work and did a fun little WoD I made up.

WARM
std warmup
500m row

MAIN

A. 'Spicy Sally' - "Bring Sally Down", 3 times, w 3 different movements, 2min rest b/t

A1. Bring Sally Down w BackSquat 95#
30 squats, ~3 min squat hold total
(missed 2 squats, broke two times)

A2.Bring Sally Down w Benchpress 95#
30 Bench, ~3 min bar hold at extension
(missed ~6 squats, broke 4times)

A2.Bring Sally Down w HSPU
30 HSPU, !2 min squat hold total
broke at least 4-5 times. That one was spicy

B. 3x8 OH Press
40#, 60#, 70#

Later...

C. Did it again , Bring Sally Down, AirSquats (did it w my kid at home)

2016-12-16 WOD

WARM
std warmup

MAIN

A. Work to a heavy clean
5x75, 3x95, 3x115, 3x135, 2x155, 2x165
didn't want to go too heavy due to recovering injury

B. 3 rounds for time
{
3 MUs (Rx was 5)
10 BackSquat 135# (subbed for cleans)
20 Box Jump 24"
}
time: 10:59

I added:

C. Not for time
{
~15s HSHold
3 shrimp squats/leg
~15s HSHold
2 shrimp squats/leg

~15s HSHold
1 shrimp squat/leg

~15s HSHold
1 shrimp squat/leg

}

2016-12-14 WOD

WARM
std warmup

MAIN

A. 4 rounds for time, 8 min cap
{
8 box jumps 24"
10 GHD situps (subbed for T2B)
12 PushPress 95# (Rx was 115#)
}
time: 6:35

5 min rest

B. 4 rounds for time, 8 min cap
{
6 Power Clean 115# (Rx was 135#)
12 burpee over bar
24 DU

}

time: 8:50

I added:

C. 4 rounds not for time

{

1 MU

1 HSHold, ~20s

}

D. not for time:

{

3 Dragon flag negatives

1 back bridge, ~5 second

2 Dragon flag negatives

1 back bridge, ~5 second

1 Dragon flag negative

1 back bridge, ~5 second

}

2016-12-13 WOD

WARM
std warmup

MAIN

A. EMOM 75sec (8 rounds in 10 min. Was snatched but I subbed DL's)
{
5 deadlifts
(2x5x135, 2x5x165, 2x5x185, 2x5x215
}

B. For time:
{
20 cal Airdyne (subbed for row)
20 Front rack lunge 95#
25 cal Airdyne (subbed for row)
25 Front Squat 95#
30 cal Airdyne (subbed for row)
30 Back Squat 95#
}
time: 13:20

I added

C. not for time:
{
3 weighted pistols/leg 18#
HSHold ~20s
2 weighted pistols/leg 26#
HSHold ~20s
1 weighted pistol/leg 26#
HSHold ~20s
}

2016-12-12 WOD

WARM
std warmup
2 rounds
{
OH KBPress 26#
front rack stretch
}

MAIN

A. Building over sets, in 15 min
{
3-3-3 OH Press 75, 95, 115
3-3-3 Push Press 115, 115, 125
3-3-3 Push Jerk 125, 135, 135
}

B. 21-15-9
{
Thruster 95# (Rx was 115#)
Box Jump 24" (subbed for Power Cleans 115#)
}
time: 6:55

I added

C. HSHolds
4x15s each

2016-12-11 Sunday Run

A. Run 9.82km, 49:13, 5:01 pace.

2016-12-10 WOD

WARM
std warmup

MAIN

A, B, C, all done w partner - each does a full round, then rests while partner does full round

A. 3 rounds for time
{
10 pushups (subbed for pullups)
10 KBS 53#
}
time: 6:20

5 min rest

B. 4 rounds for time
{
8 HSPU
10 GHD situps (subbed for 2 rope climbs)
}
time: 14:00

5 min rest

C. 5 rounds for time
{
20 wallball 20# (did all 5 rounds unbroken)
10 burpees
}
time: 16:40

I added deadlifts from the other day since I missed while travelling

D. Work to a heavy 1RM deadlift
95x10, 135x8, 185x6, 225x4, 275x3, 315x2, 345x1, 365x1 failed - twice

2016-12-09 Travel Workout

WARM
std warmup

MAIN.

A. 10,9,8....1 of:
{
10 pushups
10 situps
10 pistols
10 dips
10 HSPU (after couple rounds, this just turn to HSHold)
10 KBS (26#)
10 DBRow (30#)
10 burpee
10 air squat
1 back bridge (per round)
}
not for time, but took about 30 min

2016-12-08 Travel workout & Run

WARM
std warmup

MAIN

A. Run 8.39km. 46:03, 5:29 pace. Would've been a full 10k but was kind of pressed for time.

B. Work to a heavy Deadlift (well, as heavy as hotel weights would allow before USING THEM ALL!)
10x95, 135x8, 185x6, 235x4, 255x2

2016-12-07 Travel Workout

Short workout in hotel gym

WARM
std warmup

MAIN

A. 3x8 lat pull downs (very light)

B. work to heavy back squat (on smith machine though :-( )
45x10, 135x5, 185x5, 225x3
255x2, 275x1, 295x1

C. 3x5 dips

D. Arm rehab exercises w band

2016-12-03 Short run

Short run while travelling

A. Ran 5.61 km, 29:13, 5:13

2016-12-01 Active recovery workout

gym closed today. light workout.

WARM
std warmup (but lighter)

MAIN

A. row 500m

B. 3 rounds, not for time:
{
30s HSHold
3 front squat 135#
}

C. 3 rounds, not for time
{
1 back bridge
3 pistols/leg
}