2017-07-29 WOD

Last day at the box for a bit

WARM
std warmup
200m run
10 pushups
2x5 pullups

MAIN

A. "RJ" - 5 rounds for time
{
800m run
3 rope 15' (Rx was 5. I've done 3 last few times I've done this)
50 pushups
}
time: 42:30 (PR by 1:24)

2017-07-28 WOD

WARM
std warmup
400m run
clean & push jerk drills

MAIN

A. Skill work - HSPU
did 4 sets of 3, focusing on kipping & hip position

B. 5 min AMRAP
{
5 push jerk 115# (Rx was 135
10 T2B
}

C. 5 min AMRAP
{
100m sprint run
2 Cleans (full). 135 (4 rounds)/155(1 round)
}
5 rounds + run

D. 5 min AMRAP
{
Burpee Box Jumps 24"
}

I added:

E. 2x3 ring pullups

F. Tuck Front lever (x2)

2017-07-27 WOD

active recovery day

WARM
std warmup
400m run

MAIN

A. 500m row

B. Work to a heavy CJ
6x75, 4x95, 3x115, 3x135, 2x155, 1x175failed

C. 3x10 banded face pulls

D. 3 rounds, not for time
{
1 HS Hold
1 Tuck Front lever (straddle ~1-2s)
1 Tuck Back Lever (straddle ~1-2s)
}

E. 3 Strict MU

2017-07-26 WOD

WARM
std warmup
200m run

MAIN

A. Bar MU skill work
kip swings
hip to bar
2 BarMU w good form/symmetry
2x2 BarMU

B. 25 min AMRAP
{
40 cal row
30 situp
20 pullup
10 pistols
50 DU
}
3 rounds + 40 cal

I added:

C. Tuck Back Lever
1 leg extended
Straddle Back Lever 2x ~3-5s(!)

2017-07-25 WOD

WARM
std warmup
3 rounds
{
5 tempo pushups 31x1
10 KB thruster 36#
}
200m run

MAIN

A. Push Press 5x5 31x1 tempo
warm 10x45
main 2x5x75, 3x5x85 at tempo

B. 3 rounds for time
{
30 one-handed KBS, change hands at top (15/arm)
30 wallball
400m run
}
14:35

I added:

C. 3 rounds, not for time
{
30 du
10 T2B
3 Box Jump 30"
}

D. 3 Tuck Front Lever

2017-07-24 WOD

WARM
std warmup

MAIN

A. Banded Russian KBS
4x4 @ 36#

B. 4x3 deadlift 60-70% 31x1 tempo
warm: 5x45, 5x95, 5x135, 5x185
main: 1x3 @ 225, 3x3 @ 245 (

C. 5 rounds, each for time, 2min b/t
{
15 cal assault bike
4 d-ball over 100#
5 burpee
}
1:40, 1:38, 1:40, 1:42, 1:40

I added:

D. 3x Front Tuck Lever

E. Strict MU
2

2017-07-23 Sunday Run

Bit longer, bit slower today.

A. Run 13.85 km, 1:13:22; 5:18 pace

22017-07-22 WOD

WARM
std warmup

MAIN

A. 5x3 back squat, 31x1 tempo
warm: 5x45, 5x95
main: 3x135, 4x3x155 at tempo

B,C,D as partner wods

B. "Karen" - 150 wallball for time. 25# instead of 20#, and split w partner instead of doing it all.
7x10 reps + 1x5 reps = 75 reps
all unbroken, 6:02

C. 10 min AMRAP
{
12 KB lunges (36#x1)
8 HSPU (8 first round, then 7, 4,3,4 - all strict)
}
5 rounds

D. 10 min AMRAP
{
25 DU
3 Strict MU (Rx was 5 MU. I did 3ub,2+1, 2,2,2,1
}
6 rounds

2017-07-20 WOD

active recovery day.

WARM
std warmup

MAIN

A. 1k row
~4min

B. 3x10 banded face pulls

C. Clean & Jerk practice
5x45, 5x95, 4x115, 3x135, 2x155, 1x165

D. MU practice
Strict MU: 1, 3 (tried for 4 unbroken and ALMOST got the 4th)

2017-07-19 WOD

WARM
std warmup
200m run

MAIN

A. T2B practice
4,4,6,6,10,10,6,6

B. 20 min AMRAP
{
400m run
10 pushups
20 situps
}
8 rounds (went over a bit: 20:10)

I added:

C. MU Work
2 strict MU

2017-07-18 WOD

WARM
std warmup

MAIN

A. OH press 5x5 @ 31x1 tempo
warm: 5x45
main: 3x5x75, 2x5x85#

B. 2 part workout, zero rest b/t
part 1: 2 min AirDyne for cals
45 cals
part 2: 7 rounds for time
{
3 box jump 30"
6 push press 115# (Rx was 135)
12 Romanian Deadlifts
}
14:10 (I wrote this time down but forget if it's including the first 2 min)

I added:

C. 3 rounds, not for time:
10 GHD situps
1 HSHold

2017-07-17 WOD

WARM
std warmup
2x5 kbdeadlift 26#
deadlift drills

MAIN

A. 5x3 deadlift at 31x1 tempo
warm: 5x95, 5x135
main: 5x185, 4x3x205 (tempo)

B. 12 min AMRAP
{
30 DU
20 AirSquats
10 Pullups
}
6 rounds + 55 reps (30+20+5)

I added:

C. MU work
1 failed strict MU
1 strict MU

2017-07-16 Sunday Run

A. 10.03 km run, 51:11, 5:06 pace

2017-07-15 WOD

WARM
std warmup
200m run

MAIN

A. Benchpress 4x5 42x1 tempo
{
warm: 5x45, 5x95
main: 5x135, 5x135, 5x155, 5x155, at tempo
}

B. Partner workout. rotate stations
{
1. Row 250m (sets time for rest of group)
2. T2B (reps)
3. Wallball 20# (reps)
}
did 250, 22,22, 250m, 20,20, 250m, 18,18

I added:

C. MU work
Strict MU 1,1,2,2

D. Front Lever progression
3x tuck front lever

2017-07-14 WOD

WARM
std warmup
200m run

MAIN

A. BarMU skill work for 12 min
- small kip
- bigger kip w lat engagement
- same, with pull
- transition
- did 3 BarMU

B. 20 min AMRAP
{
Squat Clean Thruster (build over sets)
Thruster (build over sets)
6 burpee bar jump (I did 5 sets of 6, then 15 sets of 4)
}
weight: 5x75, 6x95, 5x115, 3x135, 1x155 (failed second thruster)

I added:

C. 1 min bar hang

D. 2x2 OH Squat w 15# dumbell

E. MU work
2 strict
1 strict weighted 15#
1 strict weighted 15# (failed)

2017-07-13 WOD

Active recovery day.

WARM
std warmup

MAIN

A. 1k row
3:56

B. Snatch practice (all full snatch)
10xpvc, 8x45, 6x65, 4x75, 2x95

C. 3 rounds, not for time
{
5s tuck back lever
5s back bridge
}

D. 3 rounds, not for time
{
8 rep incline DB bench press 2x35#
8 rep ab wheel (from knees)
}

2017-07-12 WOD

WARM
std warmup

MAIN

A. HSPU skill practice
did small sets focused on kipping technique:
3,4,4,3,3,3

B. 5 rounds, each an AMRAP for 3 min, w 1min rest b/t
{
3 Power Cleans 135# (I scaled from Rx of 155#)
6 Front Squats 135# (scaled)
9 C2B pullups
} I scaled reps after the first round:
1: 2 full rounds
2: 1 round +3/4/8
3: 3/4/9 + 3/4/6
4: 3/4/9 + 3/4/6
5: 3/4/9 + 3/4/6

I added:

C. MU work:
1 kipping MU
strict MU: 1,1,2,2

2017-07-11 WOD

WARM
std warmup
15 cal row

MAIN

A. July Monthly challenge.
- 1 min row for cals (23), immediately followed by
- 1 min HSPU for reps (14) (did 10 unbroken, then 4 - should have pushed more, as last ~6sec were inactive)
total = 37

B. 4x6 banded KBS 26#

C. 4x6 Deadlift @ tempo 41x1, ~50%
warm: 5x45, 5x95, 5x135
main: 4x6x185 @ tempo

D. 3 rounds for time
{
400m run
10 alternating KB Snatch 36# (Rx was 53)
20 goblet squat 36#
}
time: 9:35

I added:

E. 3 x Tuck front lever

F. One Arm chinup progression
1x5 strict chinups
2x3/arm One Arm Chinup (2 finger assisted)

G. 3x10 GHD situps

2017-07-10 WOD

WARM
std warmup
10 KBS 36#

MAIN

A. MedballPowerDrop
4x4 12#

B. 5x5 OHPress ~50% 42x1 tempo
warm: 8x45#
main: 5x65, 3x5x75#, 5x85#

C. 3 rounds, each a sprint for time, 4 min rest b/t
{
15 cal row
4 100# d-ball clean
4 box jump 30#
}
times: 1:17, 1:18, 1:22

I added:

D. 3 rounds, not for time:
{
10 banded face pulls
5 Bulgarian split squats/side 75#
}

E. MU work
1 kipping MU
Strict MU 1,1
Weighted Strict MU: 10#, 15#, 20# (PR), 25# (PR), 30#(failed0

2017-07-09 Sunday Run

Didn't push too hard today. Somewhat sore from yesterday's squat-tastic workout.

A. Run 9.33km. 45:29. 4:55 pace

2017-07-08 WOD

WARM
std warmup
700m row
200m run

MAIN

All 3 workouts were partner workouts
A. 7 min AMRAP. One partner does squats while other holds plank, the switch
{
21 air squats
Plank hold
}
managed 7 rounds even (30s per round, each)

3 min rest

B. 7 min AMRAP. one partner does full round while other rests
{
12 KB Sumo Deadlift Highpull 53#
6 burpees
}
5 rounds each, even

3 min rest

C. 7 min AMRAP
{
12 D-Ball cleans 100# (6 each)
200m run together
}

3 rounds, plus 4 cleans

I added:

D. 3x10 DB Row 20#

E. 3x8 DB incline bench 2x30#

F. MU Work

1 MU

Strict MU: 1, 1, 2, 1 slow, 1 slow

2017-07-07 WOD

WARM
std warmup
snatch drills w PVC

MAIN

A. 15 min EMOM
{
min 0-7: 2 Hang Snatch (3x45, 3x65, 1x75)
min 8-15: 2 Snatch (7x75, 1x95)
}

B. For time:
{
50,40,30,20,10 DU
10 wallball each round
}
time: 4:11

I added:

C. 3x HSHold

D. Strict MU work
1,1,2 very slow, 2

2017-07-06 WOD

Active recovery day

WARM
std warmup
50 cal airdyne
400m run

MAIN

A. Row 1000m
~7min

B. Work to a heavy CJ
warm: 5x45
main: 5x95, 4x115, 3x135, 2x155, 2x175, 1x185fail

C. Front Lever Progression
4 Tuck Front Lever (one leg extend)

D. One Arm Chinup progression
5 chinups
2x3 one arm chinup, assisted

2017-07-05 WOD

WARM
std warmup

MAIN

A. 10 min emom
{
5 strict pullup (or whatever number you can hold unbroken w good form)
}
5,5,4,4,4,3,3,3,3,3 (37 total)

B. 15 min AMRAP
{
40' OH Lunge 45# plate (~5/side)
12 T2B
40' Broadjumps (~6)
}
7 rounds + 1 round of lunges

I added

C. 3 rounds, not for time
{
10 GHD situps
1 HSHold, 20-30s
}

2017-07-04 WOD

WARM
std warmup
several each of movements below

MAIN

A. "Rene" - 7 rounds for time of
{
400m run
21 lunges
15 pullups
9 burpees
}
time: 28:45

I added:

B. MU work
Strict MU: 1,1,2,2

C. (later) 12 mile bike

2017-07-03 WOD

WARM
std warmup

MAIN

A. 3x5 Front Squat, 42x1 tempo, add from last week.
warm: 5x45
main: 5x95, 5x115, 5x135

B. For time, 20 min cap:
{
1000m row
50 box jump 24"
40 situps
30 HSPU
20 Ring Dips
10 BarMU
}
time: 17:50

I added:

C. 4 rounds, not for time
{
10 banded face pulls
Strict MUs (1, 2, 1, 1)
}

2017-07-02 Sunday Run

Went to the track early with Matthew so he could work on his sprints. I ran a 5k, first time ever on a track, and set a PR. Sub-20, which was a goal for a long time.

A. Run 5k (12.5 laps). 19:56. PR! 3:59/km pace

2017-07-01 WOD

WARM
std warmup
1 min a
clean drills
3-5 of each of the movements below.

MAIN

Partner workout. Each of the below, 1 partner finishes entire round, then rests while partner does their round. 4-5 min rest between couplet below

A. 3 rounds each for time
{
25 wallball 20# (1st 2 rounds I did unbroken)
200 m run
}
time: 9:04

B. 3 rounds each for time
{
HSPU - I did 10,9,6 strict, unbroken
5 Power Cleans 135#
}
time: 5:16

C.
{
12 T2B (unbroken)
50 DU
}
time: 5:20