2017-10-31 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 12 min emom
even: 6 DB benchpress 2*30# 31x1 tempo
odd: 6 Ring Row, feet elevated 31x1 tempo

B. "Diane" - 21-15-9

{

225 Deadlift (scaled to 185#)

HSPU (did all strict)

}

time: 9:27

I added

C. 3 Strict MU

2017-10-30 WOD

WARM
std warmup
2x10 goblet squat 26#

MAIN

A. 5x8 back squat, increasing from 50% (I went lighter than that though)
warm: 10x45
main: 8x95, 115, 135, 155, 175

B. 12 min EMOM
{
10 Hang Power Clean 75# (I did 10 for 6 sets, then 8 reps for 6 sets)
DU's for remainder of minute
}
score is total DU's
30+25+9*15, 10 = 200

I added

C. 3x1/side RingArcherChinups

2017-10-29 Sunday Run

A. Run 10.00 km, 47:38, 4:45 pace

2017-10-28 WOD

Was a 2 person workout, but I showed up early and needed to get the work done, so did half the work as if working w a partner.

WARM
std warmup
500m row

MAIN

A. for time
{
75 wallball (half of 150) (5x11, 2x10)
~30s  pinch-grip hold 15# plate w straight grip hold
}
200m run

B. for time
{
75 pullups (5x6, 9x5)
~20s plank hold, feet elevated
}
200m run

C. 3 rounds for time
{
25 KBS 36# (Rx was 53#)
10 burpees
~1min OH Plate hold 25#
}
200m run

D. for time
{
75 cal airdyne
75 ball slams 20#
}
200m run

Total for A-D above was ~40min. There was a screw up w the timer

2017-10-27 WOD

Slept in past time to hit BCF, so quick workout in the gym at the office.

WARM
light stretching

MAIN

A. 1000m row
3:56

B. Back squat
warm: 5x45, 5x95
main: 3x6 x 135#

C. (superset w above) pullups
3x8 (strict)

D. 3x8 dips

E. (superset w above) incline situp
3x15

F. OH DB Press
3x6 @ 30#x2

G. (superset w above) DB Curl
3x8 @ 25, 30, 35

H. (superset w above) Pushup
3x12

2017-10-26 WOD

active recovery day

WARM
std warmup

MAIN

A. Row 500m
3:56

B. 3 rounds, not for time
{
3/side Ring Archer Chinups (better form today than when I first tried
15s HSHold
}

C. 5 rounds, not for time
{
1 very slow StrictMU
15s HSHold
}

D. 3 attempts at slow strict BarMU, all failed

2017-10-25 WOD

WARM
std warmup
rowing warmup - sprint start, 150m, 250m

MAIN

A. 2k row for time
7:40.6 (0.8 short of my PR. UGH!!!!)

B. 3 rounds not for time
{
15 supermans
15 banded lat pulldowns
}

I added

C. 2x2 Ring Archer chinups

2017-10-24 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
4 TGU's (2 per side) 26#
10 kip swings
10 power jumps
}

B. 4 rounds for time
{
2 Strict MU (Rx was 5 kipping)
30 DU
10 KBSnatch 35#
100m run
}
time; 10:20

Accessory work:

C. 3 rounds, not for time
{
20 banded face pulls
12 GHR's
45s weighted plank 45#
}

D. Tuck Front Lever Pulls
3x2

2017-10-23 WOD

WARM
std warmup (missed most of it)
40 wallball passes
Clean drills

MAIN

A1. Work to a heavy 1RM Power Clean
75x3, 95x3, 115x3, 135x3, 155x2, 165x1, 175x1, 185fail

rest 4 min

A2. AMRAP 6min
Power Clean @ 90% of above (I did 155, which is about 87% of 175)
27 reps

B. WOrk to a heavy 10rep back squat
(I scaled because of recovering back)
10x95 Front Squat
8x115 Front Squat
6x135 Front Squat

Supplemental

C. 3 rounds, not for time
{
6 KB OH Press (per arm) 26# 31x1
6 KB RDL 26# 2-1-2-1
15 GHD situps
}

D. MU Work
BarMU - 1,1,2

2017-10-22 Sunday Run

Cut it a little short today, due to time (and if I'm honest, motivation)

A. Run 7.0 Km, 33:08, 4:44 pace
(5km at 22:05)

2017-10-21 Saturday Workout

BCF had a comp going on, so I went by the gym at work.

WARM

std warmup

MAIN

A. 1000m row

3:56

B. 3x6 Front Squat

95, 115, 135

C. (superset w B) 3x8 Calf Raise 

2x45# plates in hand

D. 3x8 Inclined DB Bench

20#, 30#, 35#

E. (superset w D). 3x8/side DB Curl

20#, 30#, 35#

F. 3x5 HSPU

G. (superset w F). 3x5 Chinup

H. Pistol/weighted pistol.

5/leg, 3/leg, 1/leg

0#, 25# plate, 45# bar

I. (superset w above) 3x8 Cable Row

J. 3x 15s back bridge

2017-10-20 WOD

WARM
std warmup
250m row

MAIN

A. 10 min EMOM - 2 snatch, w/o moving feet
2x65, 4x75, 3x85, 1x95

B. Rope climb practice
5x legless rope climbs 15'

C. BarMU practice
2x3 pullup
1,1,2 BarMU

2017-10-19 WOD

active recovery day. Just did some skill work

WARM
std warmup
250m row

MAIN

A. 500m row

B. Power Clean & Push Jerk
5x75, 3x95, 3x115, 3x135, 2x155, 1x175 failed the jerk

C. MU work
2x3 strict ring pullups
Strict MU 1,1,2

2017-10-18 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
5 KB thruster/side 26#
20 DU
5 pushups
}

B. (oxygenetic energy system test)
20 min AMRAP
{
20 thrusters 95# (Rx was 135(!))
20 pullups
20 burpees
}
3 rounds + 5 thrusters

Accessory work
C. 3 rounds not for time
{
30s wall sit
5 SA DB Benchpress (5/side) 35#
5 SA DB Row (5/side) 35#

1 Strict MU

}

2017-10-17 WOD

WARM
std warmup
thruster drills

MAIN

A. 10 min EMOM
2 Squat Clean thruster - start at 50% and build
2x75, 3x95, 3x115, 2x135

B. 4 rounds for time. 15 min cap
{
21 wallball 20# (1 set unbroken, others in 2-3 sets)
15 T2B
9 Power Snatch 75# (Rx was 115)
}
5 snatches short of finishing 4 rounds at the time cap

I added:

C. 3x HSHold

2017-10-16 WOD

WARM
std warmup
2x 100m row
rowing sprint start practice

MAIN

A. 3 rounds. each for time, as a sprint. 12(!) min rest b/t
{
250m row
10 KBS 70# (I scaled to 36#)
10 burpees
10 KBS 70# (I scaled to 36#)
10 burpees

10 KBS 70# (I scaled to 36#)
250m row

}
times: 4:08, 4:22, 4:11

I added:

B. 3 rounds, not for time
{
tuck front lever pull
hs hold
}

2017-10-15 Sunday Run

A. Run 9.78km, 45:40, 4:40 pace

2017-10-14 WOD

WARM
std warmup

MAIN

A. 10 min EMOM
5 HSPU (strict if possible - did it all strict0

B. 20 min AMRAP
{
5 Power Clean 135# (Rx was thrusters but trying to go easy on lower back)
10 Russian KBS 36# (Rx was 70 but scaled per above)
15 pullups
}
6 rounds + 2 cleans

C. 3 rounds, not for time
{
20 medball ab twist
10 v-ups
}

I added:

D. 2x3 Front lever pull
1st set tuck, 2nd set 1 leg extended

2017-10-13 WOD

WARM
std warmup
snatch drills

MAIN

A. 2x10 front squat, start at 50%
(I started lower - trying to go easy on my back injury recovery)
5x45, 3x75,
2x95, 2x105, 2x115, 2x125, 2x135, 2x145, 2x155, 2x165, 2x175

B. 15 min AMRAP
{
25 DU
10 Power Snatch 75# (was 15 - I scaled)
10 T2B
5 D-ball cleans 50# (was 100# - I scaled)
}
4 rounds + 25 DU

Accessory work

C. 5 rounds, not for time
{
5 strict HSPU
1 strict MU
}

2017-10-10 WOD

WARM
std warmup
press/jerk warmup

MAIN

A. 10 min EMOM
{
even min: 15 cal Airdyne
odd min: 20s hollow rocks
}

B. 5 rounds for time
{
3 OH press 115#(Rx)
6 push press
9 Push Jerk
12 back squat (scaled to 6 Front squat)
}
round 1 at 95#, then dropped to 75#
13 min even

I added:

C. Conditioning 3 rounds not for time
{
20s HSHold
3 Tucked Lever Pull
}

2017-10-09 WOD

WARM
std warmup
3 min airdyne moderate pace

MAIN

A. 3 rounds, not for time
{
3 Box Jump 30"
10 RDL 45#
10 banded good mornings
}

B. 10x2 Deadlift - start at 70% and build (70% for me is 265, but my back's still tweaked so I went light)
135x3, 165x3, 175, 185, 195 (all sets 2 reps each)

C. 12 min amrap
{
10m walking OH lunge  (35# plate)
10 Burpee to plate
5 pistols/side
}
6 rounds even

Accessory work

D. 3 rounds, not for time
{
10 weighted back extensions
5 strict T2B
30s weighted pike stretch
}

E. MU work
2 strict, called it a day.

2017-10-08 Sunday Run

Got up a bit late, so didn't have time for the full 10k. Longer next week!

A. Run 7.2km, 36:15, 5:02 pace

2017-10-07 WOD

WARM
std warmup

MAIN

A. 3 rounds, swap w partner
{
Benchpress for max reps 135#
Incline ring rows
}
Bench: 10,6,6
Rows: 10,10,8

B. 12 min amrap - one full round, then switch w partner, rest while they work, repeat
{
15 cal row
8 Burpee over rower
8 box jump 24"
}
4 rounds + row

C. 12 min amrap - one full round, then switch w partner, rest while they work, repeat
{
8 wallball 25#
12 v-ups
16 KBS 53#
}
5 rounds + 20

I added:

D. Tuck Front lever Pulls (1 leg straight)
4

2017-10-06 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Work to a heavy 3 rep back squat
(didn't go too heavy because back isn't 100% yet)
5x45, 5x95, 4x115, 3x135, 3x155, 3x175, 3x185

B. 4 rounds, each for time, 2 min rest
(didn't monitor time closely, each was 35-40s)
20m D-ball sprint carry 100#
10 KB Thruster (2x36)

C. Supplemental. 3 rounds, not for time
{
2x8 one legged kb deadlift
12 weighted GHD back extensions
Strict HSPU (as many as possible UB) (6,5,5)
}

D. Strict MU work
Just 3, called it a day.

2017-10-05 WOD

Active recovery day. Just did some rowing and skills work

WARM
std warmup

MAIN

A. 1000m row
~4min

B. Work on Push Jerk off of blocks
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 2x175failed

C. Front Lever work
4x pullup->icecreammaker->front lever
first w tuck, second w 1 leg extended, third w straddle, fourth with straightleg

D. 3x8 Dips

2017-10-04 WOD

WARM
std warmup
200m run

MAIN

A. Oct monthly challenge. 200m OH KB walk
Rx was 2x56, I did 2x35, put it down 4 times, forgot to write time.

B. 9 min EMOM
10 T2B UB (Managed 5 sets unbroken, then did just 5 per round. Total of  70 T2B)

C. 4 rounds for time
{
500m row
1 min rest
400m run
1 min rest
}
time: 20.55

I added

D. BarMU practice
2 failed
2 UB (working on form)

2017-10-03 WOD

WARM
std warmup
20 wallball passes
clean drills, etc (of movement below)

MAIN

A. 20 min AMRAP
{
1 Deadlift
1 Clean
1 Front Squat
1 Push Jerk
}
Go as heavy as possible to get min of 20 reps, while heavy enough that you don't get 30
warm: 3 reps at 95, 2 at 115
main: Did 25 reps at 135#

B. 2x20 DU

C. 3 rounds, not for time
{
1 strict MU
1 20s HSHold
}

2017-10-02 WOD

WARM
std warmup
pushpress drills
5 wallwalks
banded good mornings, etc

MAIN

A. build to a heavy 3-rep push press over 15 min
45x5, 95x3, 115x3, 125x3, 135x3, 145x2 (failed 3rd rep)

B. for total reps. 4 rounds of
{
1 min burpee w 6in jump
1 min box jump 24"
1 min pushups
1 min rest
}
1. 13+17+30=60reps
2. 14+17+24=55reps
3. 14 +18+20=52reps
4. 13+15+16=44reps
210 total

Supplemental

C. 3 rounds, not for time
{
5 GHRaises.
10 GHD situps
6/side DB ext rotation on knee 15#
}

`

2017-10-01 Sunday Run

A. Run 5.84km. 27:33, 4:43 pace
23:05 5k time.

2017-09-30 WOD

WARM
std warmup
500m row
clean drills

MAIN

A. For time:
{
800m run
10 CJ 155#
}
warm: 5x95, 3x115, 2x135
time: 5:11

B. "Lynne" - 5 rounds AMRAP. 20 min cap
{
Max Reps UB Benchpress 135 (Rx was bodyweight - 165)
Max Reps UB pullups
}
10+12, 8+13, 4+13, 5+12, 5+10 = 94 reps PR

"Christine"
3 rounds for time
{
500m row
12 Deadlift at bodyweight (I misread and did 10!) 165#
21 Box Jump 20"
}
time: 14:10 (scaled) PR