2017-09-29 WOD

WARM
std warmup
500m row
clean drills

MAIN

A. 8 min EMOM
{
2 CJ - start at 50% and build)
}
2x95, 2x115, 2x135, 2x155 (power clean on last 2)

B. for time:
50 DU buy-in
3 rounds for time
{
10 bar-facing burpees
3 Power Clean & PushJerk 135# (Rx was 6, but lighter)
3 12' legless rope climbs (Rx was 6, but not legless)
20 Russian KBS 36# (Rx was 53#)
}
50 situp buyout

time: I *think* it was 19:29, but didn't write it down and am foggy

I added:

C. 4 rounds, not for time
{
20s HSHold
5 chinups (round 1,2), 2/arm assisted one-arm-chinups (round 3,4)
}

2017-09-28 WOD

active recovery day

WARM
std warmup

MAIN

A. 1k row
~4min

B. Work to a heavy CJ
5x95, 4x115, 3x135, 2x155, 2x165, 3 attempts at 175, all failed

C. MU work, superset w front lever work
2x3 strict pullup
2 tuck front lever
3x
{
1 strict MU
1 tuck front lever
}

2017-09-27 WOD

WARM
std warmup

MAIN

A. "Kelly" - 5 rounds for time
{
400m run
30 box jumps 24"
30 wallball 20#
}
time: 28:34 (21s PR)

B. 1k row @ 70%
(4:30-ish)

I added

C. 4 rounds, not for time
1 BarMU, focusing on form
1 HSHold for ~20s

2017-09-26 WOD

WARM
std warmup
snatch drills

MAIN

A. 5 min EMOM - 2 Power Snatch
2x75, 2x85, 1x95

B. 20 min EMOM
{
Even minutes: 25 DU
Odd minutes: 2 Power Snatch 95# (Rx was 115#), plus 1 rep each minute
}
I got to 2,3,4,5,6, then did 5 next rounds at 5 reps
DU's unbroken except for 2 rounds

I added:

C. BarMU practice
1, 2, 2, 1

2017-09-25 WOD

WARM
std warmup

MAIN

A. Activation. 3 rounds, not for time
{
one leg box jumps - 4/leg
8 KB Cossack squats
5 skater squats/side
}

B. 15min AMRAP
{
2 strict MU
40m shuttle sprint (4x10)
10 jumping lunges
15 T2B
}
5 rounds + 2 MU (only 1 missed strict MU of 12)

I added:

C. 3 rounds, not for time
{
10 Weighted GHD back extensions
30s plank hold
10 GHD situps
}

D. 3 HSHold

2017-09-24 Sunday Run

A. Run 10km; 44:37, 4:28 pace

PR! (20s better than previous)

2017-09-23 WOD

WARM
std warmup
3x~1min airdyne

MAIN
A. (for Activation) 2 rounds, not for time
{
20s HSHold
4 box jumps 20"
4 candlesticks each leg
20 DU
}

B1: 100 pushups for time - clock keeps running for part B2.
5:12

B2: Filthy Fifty. For Time:
{
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 GHD Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
}
time: 36:34 (which means 31:22 for Filthy Fifty)

I added:

C. MU work
2 strictMu, then decided I was too spent. called it a day.

2017-09-20 WOD

WARM
std warmup
250m row
pvc snatch drills

MAIN

A. 7 min emom
{
1 Power Snatch
1 Hang Snatch
}
warm: 3x45, 2x65
main: 3x75, 3x85, 1x95

B. for time, 20 min cap
{
50 air squat buy-in
4 rounds
{
400m run
10 Sumo Deadlift Highpull w kettlebell 53# (Rx was 70)
15 cal AirDyne
20 walking lunges
}
50 air squat cash out
}
time: 17:26

I added:

C. Front lever progression
3x Tuck Front Lever

D. MU work
3 Strict MU
1 kipping MU

2017-09-18 WOD

WARM
std warmup
250m row

MAIN

A. Activation. 3 Rounds
{
6 Single leg Glute Bridge w/ 2sec hold at top
8 KB RDL
4 Box Jump
}

B: Deadlift (5-3-3-2-1-1)20mins
DL (*Build to a heavy 1RM for the
day.
95x5, 135x5, 185x5,
225x3,  275x3,
305x1, 325x1, 345x1fail

C: Metcon (Time) - 21-15-9
{
Toe to Bar
Double unders
}
time: 3:21

D. (accessory work) - 2 rounds
{
5 weighted ring pull up strict (26#)
10 ring push up w/turnout
3 Goblet squat w/2s hold at bottom
}

E. OH press
45x3, 65x3, 75x3, 85x2, 95x1, 115x1fail, 105x1fail

2017-09-17 Sunday Run

A. Run 10.0km, 46:37, 4:40 pace

2017-09-16 WOD

WARM
std warmup
200m run

MAIN

A. 3 rounds (not for time, just for activation)
{
30s plank hold
10 ball slams
5 tuck jumps
}

B. 20 min AMRAP, (w partner. one does DU while other tackles other movement - worked out do 1 round of either kbs or situps while other did DU
{
50 DU (pace setter)
20 KBS 53# (I switched to 36#)
20 situps
}
28 rounds - which meant 14 each of DU, 7 each of KBS and situps. 700 DU, 140 KBS, 140 situps

C. work to a heavy Power Clean and push jerk
warm: several rounds w empty bar, 3x75, 3x95
main: 3x115, 3x135, 2x155, 2x165, 1x175, 1x185(fail)

I added;

D. 3 rounds, not for time
{
1 HSHold, for balance
1 Strict MU
}

2017-09-14 WOD

active recovery day

WARM
std warmup

MAIN

A. Row 500m

B. PowerClean/PushJerk practice
5x45, 5x95, 4x115, 3x135, 2x155, 2x165, 1x175fail

C. 15 StrictMU for time
7:30

D. BarMU practice
3 reps only, just hadn't done any for a while.

2017-09-12 WOD

WARM
std warmup
snatch drills
400m run

MAIN

A. DU practice
SUs
Power Jumps
S-S-D's
DUs - 5,5,10,10,20,20

B. 12 min AMRAP
{
3 Snatches 75# (Rx 135)
40 DU
}
6 rounds + 1 snatch

I added

C. Front Tuck Lever
3

2017-09-11 WOD

WARM
std warmup
150m row
20 lunges
150m row
10 pushups
250m row

MAIN

A. 3 rounds, not for time
{
5/side glute bridges
10 good mornings w bar
10 banded lat pulldowns
}

B. 3x10 deadlift at 40/50/60% (deload week)
warm: 45x10, 95x10
main: 115, 135, 155x10
(still tweaked a bit in the back, so this was 30, 36, 41%

C. 3 rounds for time
{
2 strict MU (Rx was 5 mu, Rx+ was 5 strict)
10 box jump 30" (Rx was 32")
200m pinched plate carry (2x25")
}
time: 12:00

I added:

D. 3x HSHold

2017-09-10 Sunday Run

2 min slower than my PR. Not bad considering tweaked back and not pushing that hard.

A. Run 10.0km; 47min; 4:42 pace

2017-09-09 WOD

WARM
std warmup
clean drills

MAIN

A. 12 min amrap - w partner, do full round, rest while partner does same
{
5 wallball 25#
3 HSPU Strict - did strict for 4 rounds, then kipping)
1 PowerClean 155# (Rx was 225#)
}
9 rounds

B. 12 min amrap, same format as above
{
12 cal airdyne
15 KBS (russian) 53#
}
8 rounds

I added:

C. MU work
3 strict MU

2017-09-08 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
15s banded quad stretch
20s kb goblet squat hold 36#
}

B. 3-3-3 Back Squat clusters, 75-80% 20s/3min
warm,: 5x45, 5x95, 5x135
main: 3 x 3-3-3 @ 185 (only 65%, but back still a bit tweaked, so didn't push too hard)

C. 5 rounds for time
{
10 plate hops
10 OH Plate Lunge 15"
15 cal row
}
time: ~12min

I added:

D. TuckFrontLever work
3/side, ~5s each

2017-09-07 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4 min

B. Work to a heavy CJ
5x45, 4x95, 3x115, 2x135, 2x155, 1x175(failed)

C. StrictMU work
2x3 ring pullups
1,1,2,1,1

D. HSHolds
5

E. One Arm Chin-up progression
3/arm, assisted

2017-09-06 WOD

WARM
500m row
std warmup
clean drills

MAIN

A. 30-20-10 (12 min cap)
{
pullups
push press 105# (I did 95#)
front squat
}
I managed to get through the 30s, then 20s of pullups and push press, and 6 front squats, before hitting cap. So 136 reps out of 180

5 min rest

B. 12 min amrap
{
6 Power Clean 135#
6 Strict HSPU (Rx was 8, not strict)
12 cal row
}
3 full rounds plus 6 cleans, 6 HSPU (84 reps)

I added the supplemental work posted, which was brutal

C. 100 C2B pullups for time.
Must do sets of 5, rest as needed to complete sets.
time: 24 min

2017-09-05 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
15 banded good mornings
30s weighted pike stretch
10 RDL deadlift w KBL
}

B. 2-2-2 x3 Deadlift clusters ~85#
warm: 10x95, 8x135, 6x185, 4x225
main: 2.2.2 @ 275, 2.2.2 @ 295 - stopped there because back still recovering (75%, 79%)

C. 21-15-9 of
{
Thrusters 75#
pullups (Rx was C2B)
burpees
}
time: 9:46

I added:

D. Strict MU
4 singles

2017-09-03 Sunday Run & Travel Workout

Took it easy this weekend w anniversary weekend trip, so no workout sat & monday. Did a bit today.

A. run 3.79km, 22:13, 5:52

B. 1hr yoga class

2017-09-01 WOD

WARM
std warmup

MAIN

A. T2B practice
4x3, 3x5

B. Front Squat clusters 3x4-4-4, 20s/3min
warm: 5x45, 5x95
main: 3x4.4.4 @ 135#

C. 4 rounds (was 5, but I had to leave), each for time
{
15cal airdyne
5 Power Snatch 75 (Rx was 10 HPS 95#)
5 box jump 24"
}
time: 1:21, 1:24, 1:29, 1:31