Last workout of the year. decided to push a little harder.
A. Run 21.01 km. 1:59:16. 5:41 pace
Sunday, December 31, 2017
2017-12-30 WOD
WARM
std warmup
deadlift 3-position drills
MAIN.
A. 5x2 3-position deadlift, 2-sec pause at each position
95x2, 115x2, 135x2,155x2,185x2
B. 4 rounds for time
{
20 T2B
10 Deadlift 185 (Rx was 225)
5 box jump 32"
400m run
}
20:06
I added
C. MU practice
2x Strict MU
std warmup
deadlift 3-position drills
MAIN.
A. 5x2 3-position deadlift, 2-sec pause at each position
95x2, 115x2, 135x2,155x2,185x2
B. 4 rounds for time
{
20 T2B
10 Deadlift 185 (Rx was 225)
5 box jump 32"
400m run
}
20:06
I added
C. MU practice
2x Strict MU
Friday, December 29, 2017
2017-12-29 WOD
WARM
std warmup
2x 20s row, 3 HSPU
MAIN
A. 4 sets, each a 2min sprint, rest remainder of 3 min
{
90 row - 1:40-1:50 pace (I kept 1:45-1:50 each time)
HSPU for 30s (I kept mine strict)
}
10,8,8,9
B. 3x4 Front Squat 12x1, 50-60%
4x95, 4x115, 4x135
Accessory (modded from what mike posted)
C. 3 rounds, not for time
{
15 GHD situp
2x8 DB Bench 2121 tempo (2x25#)
2x8 DB Row 2121 tempo
}
std warmup
2x 20s row, 3 HSPU
MAIN
A. 4 sets, each a 2min sprint, rest remainder of 3 min
{
90 row - 1:40-1:50 pace (I kept 1:45-1:50 each time)
HSPU for 30s (I kept mine strict)
}
10,8,8,9
B. 3x4 Front Squat 12x1, 50-60%
4x95, 4x115, 4x135
Accessory (modded from what mike posted)
C. 3 rounds, not for time
{
15 GHD situp
2x8 DB Bench 2121 tempo (2x25#)
2x8 DB Row 2121 tempo
}
Thursday, December 28, 2017
2017-12-28 WOD
Active Recovery day
Row 1k meters - moderate pace
std warmup
MAIN
A. Row 500m
B. Work to a heavy CJ
Clean + Push Jerk: 5x45, 3x95, 3x115, 3x135, 2x155
Power Clean + Push Jerk: 2x165, 1x175 fail
C. (Superset w above) 20s HSHold
7 attempts
D. MU Work
1 kipping MU
4 strict MU
E. One Arm Chinup (band assisted)
1,2,3 per arm
Row 1k meters - moderate pace
std warmup
MAIN
A. Row 500m
B. Work to a heavy CJ
Clean + Push Jerk: 5x45, 3x95, 3x115, 3x135, 2x155
Power Clean + Push Jerk: 2x165, 1x175 fail
C. (Superset w above) 20s HSHold
7 attempts
D. MU Work
1 kipping MU
4 strict MU
E. One Arm Chinup (band assisted)
1,2,3 per arm
Labels:
CJ,
Clean,
HSHold,
MU,
OneArmChinup,
PowerClean,
PushJerk,
Row,
StrictMU
Wednesday, December 27, 2017
2017-12-27 WOD
WARM
std warmup
40 wallball passes
snatch warmup
MAIN
A. 5 min EMOM
{
1 high hang snatch
1 hang snatch
}
45x1, 65x3, 75x1
B. 20 min EMOM. Partner workout
{
Partner 1 20 cal row
Partner 2:
6 pullup
9 wallball 20#
27 DU
(repeat until partner completes row)
}
5 rounds + 1 round of rowing only.
I added.
C. 3 rounds, not for time
{
3 Front Lever pull (tucked)
1 tuck back lever
}
std warmup
40 wallball passes
snatch warmup
MAIN
A. 5 min EMOM
{
1 high hang snatch
1 hang snatch
}
45x1, 65x3, 75x1
B. 20 min EMOM. Partner workout
{
Partner 1 20 cal row
Partner 2:
6 pullup
9 wallball 20#
27 DU
(repeat until partner completes row)
}
5 rounds + 1 round of rowing only.
I added.
C. 3 rounds, not for time
{
3 Front Lever pull (tucked)
1 tuck back lever
}
Tuesday, December 26, 2017
2017-12-26 WOD
WARM
std warmup
1000m row
MAIN
A. 3 rounds, not for time
{
5 plyo pushups to 45# plates
5 box jump 24"
10 medball side-toss
}
B. 30 CJ for time, 135 (Rx was 115# - but I wanted to do Grace as long as we were doing it)
6:10 (1+ min over my PR, but I wasn't pushing super hard)
4 min rest
C. 8 min amrap
{
15 Burpee box jump 24"
10 KB Snatch 26#
}
3 rounds + 5 burpee box jump
I added:
D. MU practice
3 strict, just cause I hadn't for a while.
std warmup
1000m row
MAIN
A. 3 rounds, not for time
{
5 plyo pushups to 45# plates
5 box jump 24"
10 medball side-toss
}
B. 30 CJ for time, 135 (Rx was 115# - but I wanted to do Grace as long as we were doing it)
6:10 (1+ min over my PR, but I wasn't pushing super hard)
4 min rest
C. 8 min amrap
{
15 Burpee box jump 24"
10 KB Snatch 26#
}
3 rounds + 5 burpee box jump
I added:
D. MU practice
3 strict, just cause I hadn't for a while.
Sunday, December 24, 2017
2017-12-24 Sunday Run
A. Run 12.01 Km. 1:02:33; 5:13 min/km pace
Saturday, December 23, 2017
2017-12-23 WOD
WARM
500m row
std warmup
snatch/ohsquat drills
several of movements below.
MAIN
A. For time
{
60 cal row
50 OH Squat 65# (Rx was 75)
40 wallball 20# (Rx was 25#)
30 T2B
20 pistols (did all these - no hands)
30 T2B
500m row
std warmup
snatch/ohsquat drills
several of movements below.
MAIN
A. For time
{
60 cal row
50 OH Squat 65# (Rx was 75)
40 wallball 20# (Rx was 25#)
30 T2B
20 pistols (did all these - no hands)
30 T2B
40 wallball 20# (Rx was 25#)
50 OH Squat 65# (Rx was 75)
60 cal airdyne
}
34 min even
B. 5 legless rope climbs (5 min emom) 12'
I added
C. 3 rounds, not for time
{
2 One-arm chinups on rings, per side
20s HSHold
}
Labels:
Airdyne,
HSHold,
LeglessRopeClimb,
OHSquat,
OneArmChinup,
Pistol,
Row,
T2B,
Wallball
Friday, December 22, 2017
2017-12-22 WOD
WARM
std warmup
2x5 KB thruster 26#
2x5 double KB swings 2x26#
2x5 pullups
MAIN
A. "Little Fran" - 21-15-9
{
Thrusters 75#
pullups
}
6:36 (ugh. slow! I guess it's a PR cause I've never done that one before, but man, I'm outta shape)
5 min rest
B. 9-15-21
{
double KB swing 2x26#
DU
}
2:38
C. 4x5 Back squat 12x1
{
4x75, 5x95, 5x115, 5x135
}
D. HSHolds
4 x 15s
E. 1 Strict MU
std warmup
2x5 KB thruster 26#
2x5 double KB swings 2x26#
2x5 pullups
MAIN
A. "Little Fran" - 21-15-9
{
Thrusters 75#
pullups
}
6:36 (ugh. slow! I guess it's a PR cause I've never done that one before, but man, I'm outta shape)
5 min rest
B. 9-15-21
{
double KB swing 2x26#
DU
}
2:38
C. 4x5 Back squat 12x1
{
4x75, 5x95, 5x115, 5x135
}
D. HSHolds
4 x 15s
E. 1 Strict MU
Labels:
BackSquat,
DoubleKBSwing,
DU,
HSHold,
LittleFran,
PR,
pullup,
StrictMU,
thruster
Wednesday, December 20, 2017
2017-12-20 WOD
WARM
std warmup
MAIN
A. 20 min AMRAP
{
400m run
3 MU (Rx was 5)
10 HSPU (did them all strict)
20 burpees
}
3 rounds + run/mu/3hspu
B. 10 min emom
2 power cleans (Rx was Cleans)
2x95, 3x115, 2x135, 2x155, 1x165 (2 reps each)
std warmup
MAIN
A. 20 min AMRAP
{
400m run
3 MU (Rx was 5)
10 HSPU (did them all strict)
20 burpees
}
3 rounds + run/mu/3hspu
B. 10 min emom
2 power cleans (Rx was Cleans)
2x95, 3x115, 2x135, 2x155, 1x165 (2 reps each)
Tuesday, December 19, 2017
2017-12-19 WOD
WARM
std warmup
clean & S2O drills
MAIN
A. 3 rounds, not for time
{
5 KB Clean 26# per side
5 goblet squat 26#
2 wall walks
}
B. (was supposed to be syncro, and 135#, and squat cleans. I scaled the latter two, and went on my own). For time, 15 min cap
{
20 burpees
15 Power Cleans 115#
15 S2O (push jerks) 115#
20 burpees
12 Power Cleans 115#
12 S2O (push jerks) 115#
std warmup
clean & S2O drills
MAIN
A. 3 rounds, not for time
{
5 KB Clean 26# per side
5 goblet squat 26#
2 wall walks
}
B. (was supposed to be syncro, and 135#, and squat cleans. I scaled the latter two, and went on my own). For time, 15 min cap
{
20 burpees
15 Power Cleans 115#
15 S2O (push jerks) 115#
20 burpees
12 Power Cleans 115#
12 S2O (push jerks) 115#
20 burpees
9 Power Cleans 115#
9 S2O (push jerks) 115#
9 Power Cleans 115#
9 S2O (push jerks) 115#
}
time: 13:45
I added:
C. 3x HSHold ~20s each
Monday, December 18, 2017
2017-12-18 WOD
WARM
std warmup
MAIN
A. T2B practice
2x10 kip swings
2x5 kip swing w shoulder activation
2x5 knee raise
2x5 k2e
2x5 T2B
B. 7 min AMRAP
{
10 pullups
10 ring dips
250m row
}
100m row short of 3 full rounds (62 reps)
2 min rest
C. 7 min AMRAP
{
10 T2B
20 DU
30 Air squats
}
Went over a bit: 7:15 four full rounds.
D. Accessory work, 3 rounds, not for time
{
6 OH squat/side w single dumbell 15#
6 DB Ext Rotation 15# /side
15 GHD Back Extension
}
std warmup
MAIN
A. T2B practice
2x10 kip swings
2x5 kip swing w shoulder activation
2x5 knee raise
2x5 k2e
2x5 T2B
B. 7 min AMRAP
{
10 pullups
10 ring dips
250m row
}
100m row short of 3 full rounds (62 reps)
2 min rest
C. 7 min AMRAP
{
10 T2B
20 DU
30 Air squats
}
Went over a bit: 7:15 four full rounds.
D. Accessory work, 3 rounds, not for time
{
6 OH squat/side w single dumbell 15#
6 DB Ext Rotation 15# /side
15 GHD Back Extension
}
Labels:
AirSquat,
DBExtRotation,
DBOHSquat,
DU,
GHDBackExtensions,
K2E,
pullup,
RingDip,
Row,
T2B
Sunday, December 17, 2017
2017-12-17 Sunday Run
Wasn't raining or too cold, so I went a little longer today
A. Run 12.0 km; 1:02:43; 5:14 pace
A. Run 12.0 km; 1:02:43; 5:14 pace
Saturday, December 16, 2017
2017-12-16 12 Days of Xmas WoD!
WARM
std warmup
clean & snatch drills
2-3 of each movement below
MAIN
A. 12 days of Xmas. Do it like the song. 1, then 2+1, then 3+2+1...
(scaled a few things due to back injury)
{
1 CJ 135# (Rx was 185#) (12x1 = 12 reps)
2 Box Jump 30" (11x2 = 22 reps)
3 Ring MU (10x3 = 30 reps(!))
4 Hang Power Snatch 65# (Rx was 115) (9x4 = 36 reps)
5 Bar Facing burpees (8x5 = 40 reps)
6 Push Press 65# (Rx was 115#) (7x6 = 42 reps)
7 T2B (6x7 = 42 reps)
8 Pistols (5x8 = 40 reps)
9 Wallball 20# (Rx was 25) (4x9 = 36 reps)
10 C2B pullups (3x10 = 30 reps)
11HSPU (2x11 = 22 reps) - did both sets strict and unbroken
12 Front Squat 65# (Rx was 185 I think) (1x12 = 12 reps)
}
Time: 59:06
Brutal. 364 reps altogether!
std warmup
clean & snatch drills
2-3 of each movement below
MAIN
A. 12 days of Xmas. Do it like the song. 1, then 2+1, then 3+2+1...
(scaled a few things due to back injury)
{
1 CJ 135# (Rx was 185#) (12x1 = 12 reps)
2 Box Jump 30" (11x2 = 22 reps)
3 Ring MU (10x3 = 30 reps(!))
4 Hang Power Snatch 65# (Rx was 115) (9x4 = 36 reps)
5 Bar Facing burpees (8x5 = 40 reps)
6 Push Press 65# (Rx was 115#) (7x6 = 42 reps)
7 T2B (6x7 = 42 reps)
8 Pistols (5x8 = 40 reps)
9 Wallball 20# (Rx was 25) (4x9 = 36 reps)
10 C2B pullups (3x10 = 30 reps)
11HSPU (2x11 = 22 reps) - did both sets strict and unbroken
12 Front Squat 65# (Rx was 185 I think) (1x12 = 12 reps)
}
Time: 59:06
Brutal. 364 reps altogether!
Labels:
12Days,
boxjump,
BurpeeBarJump,
C2Bpullup,
CJ,
FrontSquat,
HangPowerSnatch,
HSPU,
MU,
Pistol,
PowerClean,
PushJerk,
PushPress,
T2B,
Wallball
Friday, December 15, 2017
2017-12-15 WOD
WARM
400m run
std warmup
MAIN
A. 5x6 Front Squat, building, w 1s pause at bottom.
6x95, 6x115, 6x135, 6x135 (stopped at 4)
B. For time, 15 min cap
{
50 Deadlift 155#
40 Push Press 115#
30 box jump 24"
20 KB Thruster (I did 15) 2x35#
10 BarMU (I did 8, plus 2 failed reps)
200m run
}
14:57
I added:
C. HSHolds
4x20s
400m run
std warmup
MAIN
A. 5x6 Front Squat, building, w 1s pause at bottom.
6x95, 6x115, 6x135, 6x135 (stopped at 4)
B. For time, 15 min cap
{
50 Deadlift 155#
40 Push Press 115#
30 box jump 24"
20 KB Thruster (I did 15) 2x35#
10 BarMU (I did 8, plus 2 failed reps)
200m run
}
14:57
I added:
C. HSHolds
4x20s
Labels:
BarMU,
boxjump,
Deadlift,
FrontSquat,
HSHold,
KBThruster,
PushPress,
Run
Thursday, December 14, 2017
2017-12-14 WOD
Active recovery day
WARM
500m row
std warmup
MAIN
A. 1k row
4 min
B. 100 DU
(50,15,25,10)
C. Work to a heavy CJ
5x45, 5x95, 4x115, 3x135, 2x155, 2x165 (failed jerk on 1st), 1x175 (power cleaned, failed jerk)
D. (Superset w above) HSHold for balance
6 attempts
E. MU work
2x3 ring pullups
1 MU
1 strict MU
1 strict MU (failed)
WARM
500m row
std warmup
MAIN
A. 1k row
4 min
B. 100 DU
(50,15,25,10)
C. Work to a heavy CJ
5x45, 5x95, 4x115, 3x135, 2x155, 2x165 (failed jerk on 1st), 1x175 (power cleaned, failed jerk)
D. (Superset w above) HSHold for balance
6 attempts
E. MU work
2x3 ring pullups
1 MU
1 strict MU
1 strict MU (failed)
Wednesday, December 13, 2017
2017-12-13 WOD
WARM
std warmup
press & jerk drills
MAIN
A. 5 min EMOM
{
1 clean
1 strict press
2 push jerks
}
75, 95, 95, 115, 115 (pushpressed the last strict press)
B. 25 min AMRAP:
20s HSHold at start, and every 5 minutes, while cycling through:
{
20 pullups
15 SDHP w 53# kb
10 thruster 75#
25 cal Airdyne or row (did 1 row, 2 airdyne)
}
4 rounds minus the airdyne
I added:
C. MU Work
{
2 strict MU
1 weighted strict MU (failed)
}
std warmup
press & jerk drills
MAIN
A. 5 min EMOM
{
1 clean
1 strict press
2 push jerks
}
75, 95, 95, 115, 115 (pushpressed the last strict press)
B. 25 min AMRAP:
20s HSHold at start, and every 5 minutes, while cycling through:
{
20 pullups
15 SDHP w 53# kb
10 thruster 75#
25 cal Airdyne or row (did 1 row, 2 airdyne)
}
4 rounds minus the airdyne
I added:
C. MU Work
{
2 strict MU
1 weighted strict MU (failed)
}
Tuesday, December 12, 2017
2017-12-12 WOD
WARM
std warmup
clean drills
MAIN
A. activation work. 3 rounds, not for time
{
8 medball cleans 20#
8 v-ups
8 kip swings
}
B. CF Open 14.4. 14 min amrap
{
60 cal row
50 T2B
40 wallball 20#
30 Cleans 135#
20 MU
}
170 reps. Got to the cleans and got 20 of them. 2 reps less than when I did this in 14, but I didn't push as hard as when doing the Open itself. Still, off my game from when I last did this one in late 2015, where i got 182.
C. Accessory work. 3 rounds, not for time
{
8 bench press 95#
8 DB Curl 2x35#
6 Ring Dip
4 chinup
}
D. HS Holds
2, just for balance practice
std warmup
clean drills
MAIN
A. activation work. 3 rounds, not for time
{
8 medball cleans 20#
8 v-ups
8 kip swings
}
B. CF Open 14.4. 14 min amrap
{
60 cal row
50 T2B
40 wallball 20#
30 Cleans 135#
20 MU
}
170 reps. Got to the cleans and got 20 of them. 2 reps less than when I did this in 14, but I didn't push as hard as when doing the Open itself. Still, off my game from when I last did this one in late 2015, where i got 182.
C. Accessory work. 3 rounds, not for time
{
8 bench press 95#
8 DB Curl 2x35#
6 Ring Dip
4 chinup
}
D. HS Holds
2, just for balance practice
Labels:
Benchpress,
ChinUp,
DBCurl,
HSHold,
medballclean,
Open,
PowerClean,
RingDip,
Row,
T2B,
V-ups,
Wallball
Monday, December 11, 2017
2017-12-11 WOD
WARM
std warmup
MAIN
A. 10 min emom
{
even: 5 strict HSPU
odd: 8 T2B
}
B. 12 min amrap
{
30 DU
20s L-sit (on rings)
10m front rack lunge w KB (2x36#)
}
5 rounds + 53
I added:
C. 3 rounds, not for time
{
12 GHD back extensions
12 GHD situps
20m OH carry (26# KB)
3 ring pullup (round 1) / 1 MU (round 2) / 1 Strict MU (round 3)
}
std warmup
MAIN
A. 10 min emom
{
even: 5 strict HSPU
odd: 8 T2B
}
B. 12 min amrap
{
30 DU
20s L-sit (on rings)
10m front rack lunge w KB (2x36#)
}
5 rounds + 53
I added:
C. 3 rounds, not for time
{
12 GHD back extensions
12 GHD situps
20m OH carry (26# KB)
3 ring pullup (round 1) / 1 MU (round 2) / 1 Strict MU (round 3)
}
Labels:
DU,
FrontRackLunge,
GHDBackExtensions,
GHDSitup,
HSPU,
L-sit,
MU,
OHKBCarry,
RingPullup,
StrictMU,
T2B
Sunday, December 10, 2017
2017-12-10 Sunday Run
A. Run 9.64km, 48:12, 5:00 min/km pace
Saturday, December 9, 2017
2017-12-09 WOD
Back at the box!
WARM
std warmup
snatch drills
few of each movement below
MAIN
A. Partner Workout, trade off as needed, one rests while one works. For time:
{
100 Power Snatch 65# (Rx was 95#, but I’d been on the road for a week so scaled to not kill myself)
100 box jump 24”
100 situp w medball 20#
100 thrusters 65# (Rx was 95#)
100 pullups
}
time: 27:35
jumped right into B below w/o resting
B. 5 rounds for time
{
10m KB lunge 2x36#
30s plank hold
}
5 min even
WARM
std warmup
snatch drills
few of each movement below
MAIN
A. Partner Workout, trade off as needed, one rests while one works. For time:
{
100 Power Snatch 65# (Rx was 95#, but I’d been on the road for a week so scaled to not kill myself)
100 box jump 24”
100 situp w medball 20#
100 thrusters 65# (Rx was 95#)
100 pullups
}
time: 27:35
jumped right into B below w/o resting
B. 5 rounds for time
{
10m KB lunge 2x36#
30s plank hold
}
5 min even
Friday, December 8, 2017
2017-12-08 travel workout
Was 1 degree C this morning in London! Was going to do 10k again but couldn't hack it. Cut it short at a 5k
A. Run 5.32km; 33:32, 6:18 pace (had to edit activity on runkeeper after GPS messed up at the end of my route). Pace kinda slow as I had to check map a couple times, and took some pics)
A. Run 5.32km; 33:32, 6:18 pace (had to edit activity on runkeeper after GPS messed up at the end of my route). Pace kinda slow as I had to check map a couple times, and took some pics)
Thursday, December 7, 2017
2017-12-07 Travel Workout
A little running in the rain in London
A. Run 10.18km, 1:00:45 (had to check the map a few times, slowed me down - 5:58 pace)
A. Run 10.18km, 1:00:45 (had to check the map a few times, slowed me down - 5:58 pace)
Wednesday, December 6, 2017
2017-12-06 Travel Workout
A. Run 4.82km, 26:33, 5:30 pace
Sunday, December 3, 2017
2017-12-03 Travel Workout
Hadn't worked out in 2 days, and didn't have a lot of time, so quick workout in the morning.
A. 10, 9, 8.... 2, 1, 2, 3.... 9, 10
{
Pushup
Situp
Airsquat
}
(109 reps)
A. 10, 9, 8.... 2, 1, 2, 3.... 9, 10
{
Pushup
Situp
Airsquat
}
(109 reps)
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