2016-05-31 WOD

WARM
std warmup
clean drills

MAIN

A. 15 min EMOM
{
3 CJ @ 60% (was Snatches, but I subbed due to injury). I did 115#
(full squat cleans)
}

B. 5 rounds for time
{
50 DU (I did 1st, last set unbroken)
5 Deadlifts 315# (or ahap - I did 275#)
}
time; 10:31

I added

C. Pullup practice
10 kip swings
5 strict, slow pullups
several attempts at barmu w false grip, slow, all failed

D. 4 Tuck Back Lever
managed to get one extended and hold for some time. Progress!

2016-05-30 Memorial Day 'Murph'

WARM
std warmup
200m run
2x
{
5 pullups
5 pushups
5 squats
}

MAIN

A. 'Murph'. For time. Rx is with weighted vest.
{
1 Mile run
100 pullups
200 pushups
300 Air squats
1 Mile run
}
time: 37:08 (-0:10 PR). This time broke it up as 15 rounds of 5 pushup, 5 pullup, 5 pushup, 20 squats, followed by 5 rounds of 5 pullups and 10 pushups.

B. 1 mile recovery run

2016-05-28 WOD

WARM
std warmup
200m run

MAIN

A. 800m run for time:
time: 2:35 (0:05 PR!)

B. 20min AMRAP
{
5 box jumps 30"
10 ring dips (I did bar dips)
15 abmat situps
}
12 rounds, 3 reps

I added;

C. 800m run at 70%

D. 3 TuckBack Lever

2016-05-27 WOD

WARM
std warmup
200m run

MAIN

A. 5x5 back squat at 65#. Superset w 2x10m walking lunges
warm: 5x45, 5x95, 5x135, 5x155
main: 4x5 @ 205 (ran out of time)

4x2x10m walking lunges

B. 5x5 benchpress at 65% superset w tempo (31x1 pushups), 5x8

warm: 5x45, 5x95

main: 5x5x135

5x8 (and then 6, then 5) pushups at tempo

C. Fran - scale to do sets of thrusters unbroken. 21-15-9 of
{
Thrusters 75#
pullups
}
5:34, 75# (did 21,9 unbroken. Broke once on the 15)

D. Fat bar curls, 3x8 at 55#

2016-05-26 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
~4min

B. Work to a heavy CJ
{
5x45, 5x95, 3x115, 3x135, 2x155, 1x165 (clean only)
}

C. 3 rounds, not for time
{
1 HSHold
15 GHD situps
1 tuck back lever
}

2016-05-25 WOD

WARM
std warmup
warmup back squat
5x45, 5x95, 5x135, 5x185

MAIN
A. 5 rounds at ~80%
{
400m run
5 back squats at 225# (I scaled to 205 - about 7% ORM, which was heavy for that many reps)
10' HS walk or 10' of attempts
}
time: 21 min

B. 3 rounds, not for time
{
10 lying DB tricep extensions (2x20#), at tempo 31x1
10 slow chin-ups w good form
}

2016-05-24 WOD

WARM
std warmup
3 rounds
{
250m row
PVC pass-thrus
}

MAIN

A. Warm up deadlift then hit 5x5 @ 63% ORM. Superset with GHD back extensions 5x8
warm: 5x135, 5x185
main: 5x5 @ 235 (63% of 375)

GHD Back extensions 5x8 with pause at top

B. 5 min AMRAP
{
5 box jumps 30"
5/arm DB Snatch 55#
}
4 rounds

5 min rest

C. 5 min AMRAP
{
5 C2B pullups
5 burpees
}
6 rounds + 5 pullups

I added:

D. One Strict BarMU (just to see how shoulder felt - not too bad)

2016-05-23 WOD

WARM
3 rounds
{
1 min Airdyne
1 min mobility w PVC
}

floor drills

3 rounds
{
10 AirSquats
10 (5 per arm) bottoms-up KB OH presses, 26#
}

Clean and Jerk drills

MAIN

A. In 15 min, work to a heavy 1RM CJ (full squat clean)
3x95, 3x115, 2x135, 1x155, 1x165
1x175 (squat clean only, failed jerk). 185 (power clean)

B. 6 min EMOM
{
2 SquatClean and Jerk at 70% above weight (I did 135, which was a bit more than 70%)
}

C. 10 min AMRAP
{
30 DU
20 K2E
10 KBS 70/53 (I did 53#)
}
3 rounds + 30 DU + 17 K2E (227 reps total)

2016-05-22 Sunday Run

A. 10k run. 47:11 (2minutes slower than my PR). pace of 4:43.

Not bad. was holding a good pace for the first half (5k = 22:03, 29 seconds off from my PR of 21:34). Bonked a little over the last 2-3 km, probably from not having eaten earlier.

2016-05-21 WOD

WARM
std warmup
clean drills
2x5 pushups
2x5 pullups

MAIN

A. 5 rounds for time, 15 min cap
{
3 rope climbs 15' (I scaled to 2/round)
6 bench press 165# (I scaled to 135#)
12 ring dips (I scaled to banded)
}
Finished all 5 rounds, but in 15:30

2 min rest

B. 15 min AMRAP
{
4 hang power cleans 155#
5 pullups
10 pushups
15 air squats
5 pullups
10 pushups
15 air squats

}

I did 4 full rounds, plus 4 cleans + 5 pullups

2016-05-20 WOD

WARM
std warmup
snatch drills

MAIN

A. Work to a heavy one rep power snatch. I did a couple reps to fell out my shoulder, but then did CJ's
snatch 5x45, 2x75
clean & jerk: 3x95, 3x115, 3x135 2x155, 2x175, 1x185 (clean only)

B. 8 min EMOM
{
2x CJ @ 70% (Rx was power snatch, I did CJs at 155, so more lik 85%)
}

C. 3 rounds, 2 min rest bt
{
max reps T2B in 3 min
}
total: 35, 32, 29

I added:

D. HS Holds
{
3x ~ 20s each for balance
}

2016-05-19 WOD

Active recovery day. Should really have done make-up for tues/wed, but instead did a mish-mash of stuff. At least I made it in.

WARM
std warmup
400m run (group run with jog/sprint)

MAIN

A. 1k row
3:46

B. Monthly challenge. 135# Front Squat hold for time
50s. I think I can for sure beat this. Bailed too early

B. Work to a heavy clean.
135x3, 155x2, 165x2, 175x1, 185fail
Hang Power Clean: 185, 195, 205fail

C. 3 rounds, not for time
{
Tuck Back Lever - 5-10s
HS Hold 10-20s, trying to balance off wall
10 GHD situps
}

D. HSHold for time
1 min

E. Pullup practice (to test out MU strength)
5 C2B pullups
3 slow ring pullups
1 Strict BarMU

2016-05-16 WOD

WARM
std warmup
3 rounds
{
10 goblet squats 36#
5+5 KB OH Press 36#
}

MAIN

A. 5x5 Back Squat, add 3% from last week (I did 185 last week ending w one set at 205, so I did same, but transitioned earlier)
warm: 5x45, 5x95, 5x135, 5x155
main: 5x185, 5x185, 5x185, 5x205, 5x205

B. 5x5 OH Press at 60%. Superset w sets of 5 HS Negatives
warm: 5x45, 5x65
main: 5 sets:
{
5x85
1+1, 1+1, (did 4 negatives per round, 2 sets of 2 HS Pushups, with one kip each)
}

C. 3 rounds for time, with partner. Each partner does a full round, the rests when other works
{
12 DB Snatch 45# (6/side)
8 DB lunge 45# (4/side)
4 MU or 8 pullups (I did 8 pullups, and on last round, 6 pullups and one BarMU)
}
time; 8:19

2016-05-14 WOD

WARM

std warmup

MAIN

A. 12 min AMRAP
{
30 DU
15 wallball 20#
5 Burpee box jump 24"
}
5 rounds + 1 wallball

5 min rest

B. 12 min AMRAP
{
25 cal row
25 pushups
}
4 rounds + 10 pushups

5 min rest

C. For time
{
400m run
30 C2B pullups
20 HSPU
10 MU (did 9 kipping pullups + 1 BarMU)
}

2016-05-13 WOD

WARM

std warmup
clean drills

MAIN

A. "Grace" - 30 CJ 135# for time (rest of class did snatches, "Isabelle)
time: 4:52 (3 seconds off my PR. Not bad considering I didn't push super hard. Did 6 rounds of 5 reps, tried to keep rests shorter (~30s for 5 reps, 20 sec rest = 3min work, 1:40 rest- so I was just over that).

B. Deadlift: 5x5 @ 60%
warm: 5x135, 5x185
main: 1x5x225, 4x5x245

C. Pullup complex. Do 1 rep of each in 1st round, 2 reps 2nd round.. until fail
{
1 strict pullup
1 kipping pullup
1 strict C2B pullup
1 kipping C2B pullup
}
Did the complex w 1,2,3 reps of each. On the round of 4 I got to the strict C2B and failed after 2 reps

D. Fat bar curls
4x8 @ 65# (35#(?) + 2x15#) Not sure what the bar weighs

E. Tuck Back Lever
3x10s hold

2016-05-12 WOD

Active Recovery Day

WARM
std warmup
10 partner over-unders

MAIN

A. 1k row
4:00

B. Penlay rows
10x45, 8x65, 6x95, 4x115

C. Work to a heavy CJ (full squat clean)
warm: 5x45, 5x95
main: 3x115, 2x135, 1x155, 1x175 (clean only, failed the jerk)

D. Banded MU Negatives
was trying this to rehab my shoulder - not really the best idea. will need to try something different.

E. Work to a heavy Deadlift
10x135, 8x185, 6x225, 4x285, 2x315, 1x345, 1x365 (fail)

F. HSHold
1x 1:10

2016-05-11 WOD

WARM
std warmup
2x100m OH KB Carry 36#
5 strict pullups

MAIN

A. 5 rounds for time
{
800m run
12 HSPU (Rx was 15)
12 Pullups (Rx was 6 MUs, but I'm avoiding these for a while)
}
time: 29:05

B. HSHold for time.
45 seconds - tired after the HSPU

C. 3x5 cable shoulder flexion
3x5 each side, each direction

2016-05-10 WOD

WARM
std warmup
Clean drills

MAIN

A. 5x5 BackSquat at 60%
warm: 10x45, 8x95, 5x135, 5x155
main: 4x5x185 (66%), 1x5x205 (73%)

B. 5x5 Benchpress @ 60%
superset with 5x12 strict dips
warm: 10x45, 5x95, 5x115
main: 5x5x135(65%)
I did 5 sets of 5 reps dips. Didn't want to push more as my shoulder is still recovering.

C. 3 sprints, each for time, 3 min rest b/t
{
100m sprint
5 burpees
5 Power Cleans 95% (subbed for snatches)
}
times: 58s, 53s, 51s

I added

D. 3 rounds, not for time:
{
1 TuckBackLever 5-10s
1 HSHold, 20-30s, balancing off wall as long as possible
12 GHD Situps
}

E. One Arm Chinup progression
5 chinups
3x3/arm One Arm Chinup (assisted)

2016-05-09 WOD

WARM
std warmup
3 rounds
{
10 v-ups
10 Goblet squats 53#
}

Clean & Jerk drills

MAIN

A. In 15 min, work to a heavy CJ, full cleans!
warm: 5x75, 4x95
main: 3x125, 2x135, 1x155, 1x165, 1x175 clean, but failed the jerk

B. "Grace". For time. 6 min cap
{
30 CJ 135#
}
time: 6min. Wasn't aiming to PR, was aiming for about 5:30. then broke the barbell partway through. Took over at someone else's, but only after losing a minute. *think* I did 30 reps but may have been off by 2.

C. For time
{
1000 row or 4 min AirDyne (I did Airdyne)
60 DU
50 KBS 53#
40 pullups
30 ball slams 20#
20 T2B
10 Box Jump 30"
}
time: 16:10

2016-05-07 WOD

Beefy partner WOD today

WARM
std warmup
2x
{
3 T2B
5 cal row
5 cleans
5 Push Jerk
}

MAIN

A. Partner wod. Divide as wanted, one partner rests while other works. For time:
{
100 Cal Row (2x25 each)
100 lateral burpee bar jumps (5x10 each)
100 Power Cleans 135# (started sets of 5 each, then 3. Last 50 were just trading singles)
100 T2B
100 Jerks (I scaled to 95#, but did 3 final reps at 135#)
100 lateral burpee bar jumps (5x10 each)

100 Cal Row (2x25 each)

} 

time: 43:07 (350 reps each! ouch!)

2016-05-06 WOD

WARM
missed most of it, but
PVC work
clean drills
200m row

MAIN

A. 10 min emom of (was snatches, subbed cleans)
{
Power Clean
Front Squat
Squat Clean
}
4x 95, 3x115, 2x135, 1x145

B. 21-15-9 of
{
Row for cals
Thruster (scale to go unbroken). I did 75#. Rx was 95#.
}
Time: 5:55

I added

C. 4x HS Hold
~20s each, for balance

2016-05-05 WOD

Active recovery day. Did a mish-mash of stuff.

A. 1k row
8:05

B. "Bring Sally Down"
Fun workout that (I think) Rich Froning came up with. You play "Flower" by Moby. With a barbell on your back, when he says "bring sally down", you squat. Hold the squat in the bottom until he says "bring sally up". Most of the 3 1/2 minutes is spent in the bottom. Works out to 30 squats w ~3 minutes of pausing in the bottom.

I did 95# (Rx is 135#). I didn't drop the bar, but skipped about 8 of the squats. Tough workout

C. 2x50 DUs

D. Work to a heavy DL
135x8, 185x6, 225x4, 275x3, 315x2, 345x1, 355x1, 365 failed

E. One Arm Chinup progression
5 strict chinups
2x3 per arm, One Arm Chinup, assisted

2016-05-04 WOD

WARM
std warmup
4 rounds
{
5 KBS 36#
3 pullups
}

MAIN

A. Double Helen
(normally 3 rounds of 400m, 21KBS, 12 pullups. We did the first Helen as one big round, the second helen as 2 rounds-in-one, followed by a single).
{
1200m run
63 KBS 53#
36 pullups
800m run
42 KBS 53#
24 pullups
400m run
21 KBS 53#
12 pullups
}
time: 23:30 - not bad considering my PR for doing it ONCE was 10+minutes

I added:

B. 3 rounds, not for time:
{
10 GHD Situps
1 HS Hold ~30sec balancing off wall on-and-off
1 TuckBackLever (as long as possible - 12 seconds, ~5 seconds each after that)
}

2016-05-02 WOD

WARM
std warmup

MAIN

A. Work to a heavy triple back squat, then a heavy single
warm: 8x45, 8x95, 5x135
main: 5x185, 5x205, 3x 225
then singles at: 245, 255, 265, 280 (PR, +10)

B. 3 minutes AMRAP
{
5 strict pullups
10 air squats
}
total: 5 rounds (75 reps)

C. 3 min AMRAP
{
KBS 53#
}
total: 75 reps (not full overhead though)

D. 3 min AMRAP
{
15 DU
5 burpees
}
total: 4 rounds + 3 DU (83 reps)

I added:

E. 3 rounds
{
1 HSHold ~30s
1 TuckBackLever (1st one was a good 10-15s, other 2 shorter)
}

2016-05-01 Sunday Run

A. Run 10km. 46:15. 4:37 pace