2017-12-31 Sunday run

Last workout of the year. decided to push a little harder.

A. Run 21.01 km. 1:59:16. 5:41 pace

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

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
}

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

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
}

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.

2017-12-24 Sunday Run

A. Run 12.01 Km. 1:02:33; 5:13 min/km pace

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

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

}

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

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)

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#

20 burpees
9 Power Cleans 115#
9 S2O (push jerks) 115#

}

time: 13:45

I added:

C. 3x HSHold ~20s each

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
}

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

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!

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

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)

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)
}

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

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)
}

2017-12-10 Sunday Run

A. Run 9.64km, 48:12, 5:00 min/km pace

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

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)

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)

2017-12-06 Travel Workout

A. Run 4.82km, 26:33, 5:30 pace

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)