2018-12-31 Downhill skiing

No gym today, but went downhill skiing for the day

2018-12-30 Yoga

Skipped the sunday run.

A. 1hr yoga class

2018-12-29 WOD

WARM
std warmup
few of movements below

MAIN

A. EMOM 8
{
Odd: 4 MU unbroken (Rx was 6)
Even: 30s DBallHold 100#
}

B. 24 min AMRAP. With partner.
{
20 synchro alternating goblet lunge 50# DB (10/side)
20 24" alternating partner box jumps  (10 each)
20 syncro pushups (20 each)
100m 50# suitcase carry
}
4 rounds + 10 lunges + 4 box jumps

2018-12-28 WOD

WARM
std warmup
500m row
deadlift warmup
snatch drills

MAIN

A. 4 rounds
{
10 GHD situp
5 Deadlift (1x5x185, 4x5x225)
}

B. ladder up and down of 3,4,5,6,7,7,6,5,4,3 (50 reps)
{
HSPU
Snatch 75# (Rx was 95#, and I did first 25 as full snatches, second 25 as power snatches
}
16min-ish forgot to write time down

C. Accessory work. 5 rounds of
{
3 strict pullups 2010 tempo
3/side 1/2 kneel KB Press (3 rounds at 26#, 2 rounds at 36#)
}

2018-12-27 WOD

Active recovery day, but felt like pushing hard given holidays this week. So modded this rowing/HSPU/MU workout I did back on

WARM
std warmup
1500m row (in 4 sets)

MAIN

A. 10 rounds for time:
{
Row (1000m, 900, 800.... 100 (5500m total)
HSPU (1,2,3.... 10) - first 5 sets (15) strict after that kipping (remaining 40 reps)
3 MU (couple rounds were 3 unbroken, some 2+1, some 3x1)
}
time: 43:30

2018-12-26 WOD

WARM
std warmup
1700m row
clean drills (medball clean, barbell)

MAIN

A. 10 min EMOM
{
Clean
PushPress
PushJerk
}
4x95, 4x115, 2x135

B. For time:
{
21-15-9 of
{
Back Squat #115
burpee
S2OH (PushJerk) #115
}
14:50

5 min rest

12-9-6 of
{
Back Squat #135
burpee
S2OH (PushJerk) #135

}

9:50
}
Total time: 29:40

I added:

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

2018-12-25 Workout

Gym closed today, did just a quick one at home

A. 5x40 DU

B. (superset w above) 5x20 pushup

C. 5xHSHold
~20s each

2018-12-24 Workout

BCF closed, did lightweight workout at Intel Gym

WARM
std warmup

MAIN

A. 1000m row
4:10

B. 3x5 front squat 95, 115, 135#

C. (superset w above) 3x5 strict pullup, wide grip

D. 3x8 DB Curl 2x25, 2x30, 3x25

E. (superset w above) 3x8 DB incline benchpress 2x25

F. (superset w above) 20-30s HSHold (x3)

2018-12-23 Sunday Run & Yoga

A. 4.5km run (will fill in details later)

later

B. 1hr yoga glass.

2018-12-22 12 Days of Christmas WOD

WARM
1200m row
std warmup
several of all movements below
clean & snatch warmup

MAIN

A. 12 days of Xmas. Do it like the song. 1, then 2+1, then 3+2+1...
{
1 CJ 145# (Rx was 165#) (12x1 = 12 reps)
2 Ring MU (11x2 = 22 reps - last 2 were strict, rest kipping)
3 Box Jump 24" (10x3 = 30 reps)

4 Hang Power Snatch 95# (Rx was full snatch at 115) (9x4 = 36 reps)

5 Bar Facing burpees (8x5 = 40 reps)
6 Push Press 95# (Rx was 115#) (7x6 = 42 reps)
7 T2B (6x7 = 42 reps)
8 Pistols (5x8 = 40 reps)
9 Wallball 25# (Rx was 30#) (4x9 = 36 reps)
10 C2B pullups (3x10 = 30 reps)
11 HSPU (2x11 = 22 reps) - did both sets strict and unbroken
12 Front Squat 95# (Rx was 165) (1x12 = 12 reps)
}
Time: 48:30
Brutal. 364 reps altogether!

2018-12-21 WOD

WARM
std warmup
3 min AirDyne

MAIN

A. 5x5 benchpress at 70%-ish
warm: 5x45, 5x95
main: 5x5 @ 135#

B. superset w above
5x10 DB row 2x35#


C. 13 min amrap
{
2 ropeclimbs 12' (I did legless)
15 GHD situp
15 Push Jerk 95# (Rx was 115#)
15 cal AirDyne
}
 158 reps (15 cals + 10 push jerk short of 4 rounds)

2018-12-20 WOD

Active recovery day. Did a quick one before heading to airport

WARM
quick warmup
1000m row

MAIN

A. Work to a heavy CJ
{
3x75, 3x95, 3x115, 2x135, 2x155, 1x165
}

B. 6 rounds, superset w above
{
1 20s HSHold
1 StrictMU
}

2018-12-19 WOD and Yoga

(went in late after having some blood work done)

WARM
std warmup
~3 min AirDyne
snatch warmup

MAIN

A. EMOM 12
{
even: 12 GHD Situp
odd:
{
1 Snatch
3 OH Squat
} 3x65, 3x75
}

B. For time, 14 min cap
{
50 Wallball 20#
50 pullups
35 Wallball 20#
35 pullups

20 Wallball 20#
20 pullups

}

14:30

(later)

C. 1hr yoga class

2018-12-18 WOD

WARM
missed the entire warmup so did some light stretching then took part A lighter than usual

MAIN

A. 5x3 Front Squat at 70%
5x45, 5x95
3x115, 3x145, 3x165, 3x165, 3x165

B. 5 rounds, each on a 2 min mark, rest remainder of 2 min
{
10 T2B
30 DU
2 Cleans (3 sets at 135#, 2 sets at 155#)
}

I added:

C. 3 rounds, not for time
{
1 strict MU
1 HSHold 15s
}

2018-12-17 WOD

WARM
250m row
std warmup
deadlift warmup

MAIN

A. EMOM 10
{
3 Deadlift at ~70% (or build to...)
}
2x185, 2x205, 2x225, 2x245, 2x265

B. 3 rounds for time
{
30 DU
20 Box DB Step-ups 2x25, 20"
8 PowerClean + Push Jerk (Rx was 10) #115
}
10:30

6 min rest (I rested 5:30, went at 14:00)

C. 3 rounds for time
{
15 Wallball 20"
12 DB Snatch 45#
9 burpees
}
7:30

I added

D. 3 Strict MU - practice for form

2018-12-16 Yoga

Skipped the Sunday run this morning, but did make it to yoga this evening

A. 1HR yoga class

2018-12-15 WOD

WARM
std warmup
1200m row
deadlift warmup: 5x95, 5x135, 2x185

MAIN

A. "Scooter". 30min AMRAP with Partner. 1 Partner rests while other partner completes a full round, then switch
{
30 DU
15 pullups
15 pushups
100m run
}
(Completed 8 rounds each)
I added a strict MU during the rest of each round, for 5 rounds, then too fatigued after that.

Then, in 5 min, work to a heavy Partner Deadlift
Partner Deadlift 1x225, 1x315, 1x405, 1x495, 1x585

2018-12-14 WOD

WARM
std warmup
500m row
2x
{
8 goblet squat 26#
10 hollow rocks
}
Snatch warmup
Back squat 5x45, 5x95, 5x135

MAIN

A. 10 min EMOM
{
5 Back Squat 165#
20s ring l-sit
}

B. 20 min cap:
{
b1. for time:
{
50 KBS 53#
10 strict HSPU
40 KBS 53#
8 strict HSPU

30 KBS 53#
6 strict HSPU

20 KBS 53#
4 strict HSPU

10 KBS 53#
20 strict HSPU

}

time: 10:30

In remaining time (9:30), work to a heavy snatch:

{

2x65, 2x75, 2x85, 2x95, 2x105 (power snatch on the 105)

}

}

2018-12-13 WOD

active recovery day

WARM
std warmup
3/side TGU with 10# DB

MAIN

A. 1k row
4:03

B. Work to a heavy/moderate CJ
5x45, 3x75, 3x95, 2x115, 2x135, 2x155 (latter rep failed the jerk)

C. (superset w above) HS Hold
6, at 10-15s each

D. MU practice
2 strict MU
2 slow strict MU (12s each)

2018-12-12 WOD & Yoga

WARM
std warmup
3 rounds
{
10 wallball
5 One leg KB deadlift/side 35#
10 KBS 35#
}
Squat/clean warmup

MAIN

A. 5 min AMRAP - max weight moved in 5 min, choice of weights
{
Squat Clean Thruster 135# (choices were 95, 135, 165)
}
16 reps (would have had to do 23 reps at 95, which would have been easier, but felt like going heavier)

B. 4 rounds for time
{
7 deadlift 185 (Rx was 225#)
7 burpees
14 pullups
1 min DBall Hold 100#
}
11:45

I added

C. 3 rounds, not for time
{
3/side one arm DB OHSquat 16#
1 HSHold ~20s
}

(later)

D. 1Hr yoga class
(this week's was hella hard with lots of binds and such)

2018-12-11 WOD

WARM
std warmup
3x10 KBS 36#
clean drills

MAIN

A. EMOM 10
{
1 Power Clean
1 Hang Power  Clean
1 High Hang Power Clean
}
2x95, 2x115, 1x125, 2x135, 2x155, 1x165

B. 14 min AMRAP
{
20m OH Plate Lunge 45#
4 MU
20 cal AirDyne
}

I added:

C. 3 rounds, not for time
{
1 HSHold
1 StrictBarMU (Failed 2)
}

2018-12-10 WOD

WARM
std warmup
2x250m row

MAIN

A. Work to a heavy:
{
3 snatch grip push press
3 OH Squat
}
2x45, 1x65, 1x75, 1x95

B. 20 min EMOM - rotate stations each minute:
{
15 GHD situp
10 Ring Dip
10 box jump
15 cal row
}
5 rounds

I added

C. 3 rounds, not for time
{
1 One Arm Chinup/side (assisted)
1 tuck front lever
}

2018-12-09 Sunday Run and Yoga

A. Run 10.12 km; 47:30, 4:42 pace

not a bad pace considering I hadn't run 10k for a bit

later...

B. 1yr yoga class

2018-12-08 WOD

WARM
std warmup
4x500m row, with misc movements in between

MAIN

A. Tabata w partner alternating rounds
odd: DBall Hold 100#
even: KBS 53# (~12 each round)

B. 8 min AMRAP w partner
{
1: 200m run (pace setter)
2: {
10 alternating lunge
10 DB pushpress 2x35#
}
}
~5 rounds of each

3 min rest

C. 8 min AMRAP w partner
{
1: 20 wallball 20# (pace setter)
2: (did Rx+)
{
8 T2B
8 Ring Dip
}
}

3 min rest

D.8 min AMRAP w partner
{
1: 250m row
2:
{
5 box jump 24"
5 burpees
}
}
~6 rounds each

I added:

E. Slow strict MU practice
1 1 5s, 1 10s, 1 15s, 1 20s

2018-12-07 WOD

WARM
std warmup

MAIN

A. 5x3 benchpress at 60-70%
warm: 5x45, 5x95
main: 3x135, 3x145, 3x155, 3x155, 2x165

B. For time:
10 MU buy-in (I did 8)
50 DU
50 cal Airdyne
40 OH Squat 75#
40 pullup
30 Thruster 75#
30 GHD situp
10 MU cash out
time: 10:50

2018-12-06 WOD

WARM
missed most of warmup
1000m row (4:10)

MAIN

A. Work to a heavy CJ:

5x45, 3x75, 3x95, 3x115, 2x135, 2x155, 1x165

B. HSHold ~15s (superset w below)

C. StrictMU practice
1,2,3,2,1 (superset w above)

2018-12-05 WOD

WARM
std warmup

MAIN

A. Deadlift 3x5 @ 70-80% (did a few less reps - see below)
warm: 5x45, 5x95, 5x135, 5x185,
main:  5x225 (60%), 3x275, 3x275 (75%)

B. 5 rounds, 3 min AMRAP + 90s rest b/t
{
2 DBall cleans 100#
7 Push Jerk 95# (Rx was 135#)
}
5 rounds on first 3 min; 4 rounds even on next 4 sets of 3 min

I added:

C. 3x1/side One Arm Chinup (assisted)

2018-12-04 WOD & Yoga

WARM
std warmup
40 wallball passes

MAIN

A. Activation, 4 rounds, not for time
{
3 Snatch Balance 45#
3 Snatch 45#
10 cal AirDyne
}

B. 20 min EMOM
{
5 burpees
1 Snatch
}
4x55#, 4x65#, 5x75#, 4x85#, 2x95#, 1x105#


That evening...

C. 1hr yoga class

2018-12-03 WOD

WARM
300m row
std warmup
clean drills

MAIN

A. 10 min EMOM
{
even:
{
High Hang Power Clean
Hang Clean
Split Jerk
}
2x95 (warmup was 1), 2x115, 2x135

odd:
12 T2B (did 11 last few sets)
}

B. 4 rounds for time:
{
200m run
8 Hang power Clean 115# (Rx was 10 at 135#)
20 HR Pushups
}
10:40

2018-12-02 Sunday Run

Run in the morning (shorter than usual due to being MESSED UP from all those squats yesterday). Yoga in the evening (edit: at least that was the plan, but we went, and yoga was cancelled)

A. Run 5.62km, 26:02, 4:38 pace

(Later)

B. 1hr yoga

2018-12-01 Wishing on a WoD

First year I've been able to do the Make-a-wish fundraiser for a while

WARM
std warmup
500m row
few of each movement below.

MAIN

A. Wishing on a Wod: 30 min amrap
{
5 pushup
10 situp
15 AirSquat
}
38 rounds: 190 pushups, 380 situps, 570 airsquats

I added

B. BarMU practice
{
5 strict pullup
2 BarMU
2 StrictBarMU (sloppy though)

2018-11-30 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Benchpress 3x5 at 60%-ish,
warm: 10x45#, 8x95#
main: 3x5 at 135#, dead stop on each rep

B. 14 min AMRAP
{
21 wallball 20#
15 KBS 53#
9 Burpee box jump 24"
6 Ring dip
}
4 rounds even

accessory

C. 3 rounds, not for time
{
unbroken:
{
3 weighted strict pullups 15#
3 strict pullups
3 kipping pullups
}
unbroken:
{
3 weighted strict dips 15#
3 strict dips
}

}

2018-11-29 WOD

//make for yesterday, but did a modded version and added some stuff

WARM
std warmup
250m row
warmup of movements below
3 Cleans each @ 45, 95, 115

MAIN

A. 15 AMRAP (but went over and rounded out 4 rounds)
{
3 Cleans 135#
4 MU (2 kipping UB, 1 strict, 1 kipping)
5 HSPU (kipping)
15 cal row
}
4 full rounds, 15:52

B. 3 rounds, not for time
{
2 Tuck Front Lever ~5s
1 Tuck Back Lever ~5s
}

2018-11-28 Yoga

Was travelling during the day, went to evening Yoga w Alisa.

A. 1hr yoga class

2018-11-27 WOD

(Had to cut it short to make a flight out for work)

WARM
std warmup
1200m row
snatch drills

MAIN

A. 5 rounds for time (was an emom, but rushed to get it done)
{
10 GHD situps
2 Hang power snatch 75#
1 OH Squat 75#
}

2018-11-26 WOD

WARM
std warmup
250m row
deadlift drills

MAIN

A. 3x3 Deadlift at 75%
warm: 10x45, 8x95, 6x135, 4x185, 3x225
main: 3x3 @ 275 (73%)

B. 5 rounds for time
{
50m OH Plate Carry 45#
10 T2B
50m farmer carry 2x53#
3 HS Plate walk (Rx was 10m HS Walk)
}
time: 14:53

I added:

C. 5 rounds, not for time
{
4 strict ring dips
5 strict pullups
}

2018-11-25 Sunday Run & Yoga

A. Run 7.79km; ~38min; ~4:53 pace (phone died partway through)

Later

B. 1hr yoga class

2018-11-24 WOD

WARM
std warmup
1000m row (4x250 between other movements)

MAIN

A. 6 min AMRAP of chipper in (C.) below
{
1000m row
50 DU
40 KBS 56#
6 Box Jump 24"
}

5 min rest

B. 8 min AMRAP of chipper in (C.) below
{
1000m row
50 DU
40 KBS 56#
30 Box Jump 24"
8 T2B
}

5 min rest

C. For time:
{
1000m row
50 DU
40 KBS 56#
30 Box Jump 24"
20 T2B
10 MU
}

time: 13:34

I added:

D. HSHold

4x10s

2018-11-23 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 5x3 back squat at 50-60%
warm: 10x45, 8x95, 6x135
main: 5x3 @ 155 (56%)

B. 1x20 back squat - AHAP for 2reps
1x20 @ 135#

C. 5 sets, each for 2 min, w 2 min rest b/t
{
40m dball carry 100#
12 DB Snatch 35# (Rx was 50#)
Burpee bar jump for remainder of 2 min, AMRAP
}
Score is number of burpees:
12, 14, 13, 12, 14


I added:

D. 4 rounds, not for time
{
1 HSHold ~10s
1 Slow strict MU ~10-12s
1/side One Arm Chinup (assisted) w slow-ish negative
}

2018-11-22 Thanksgiving WOD!

As usual, a big one for the holidays, and this time Alisa came with me.

WARM
std warmup

MAIN

Teams of 4. Rotate through as a team for both parts A and B

A. 25 min cap, goal of 300 cals on bike as goal, but we just kept going and finished out the 25 min
{
P1: Airdyne for cals (we 3 got 340 total)
P2: 2 rounds of
{
10 KBS 53#
10 Goblet Squat 53#
5 burpees
} <-- pace setter
P3: Rest
P4: Run 400m
}
got about 4 full rounds

5 min rest

B. 25 min cap, goal of 300 cals on bike as goal, but we just kept going and finished out the 25 min
{
P1: Row for distance (We got 4500m total)
P2: 2 rounds of
{
5 DBall Clean 100#
5 pullups
5 medball pushups
} <-- pace setter
P3: Rest
P4: Run 400m
}
got
3 rounds + 2 DBall cleans

2018-11-21 WOD & Yoga

WARM
std warmup
clean & jerk drills

MAIN

A. EMOM 10
{
Power Clean
Front Squat
Split Jerk
}
3x95, 3x115, 3x135, 1x155

B. For reps:
{
3 min AMRAP
{
6 Hang Power Clean 135#
6 HSPU (Rx was 8 reps)
8 box jump 24"
}
2 rounds + 3 cleans (43 reps)
3 min rest

3 min AMRAP
{
4 Hang Power Clean 135#
6 HSPU (Rx was 8 reps)
8 box jump 24"
}
2 rounds + 2 cleans (38 reps)
3 min rest

3 min AMRAP
{
2 Hang Power Clean 175# (Rx was 185)
6 HSPU (Rx was 8 reps)
8 box jump 24"
}
2 rounds + 1 cleans (33reps)
}

I added:

C. BarMU practice
{
3 strict pullup
1 BarMU
2 Strict BarMU
}

That evening:

D. 1hr yoga class w Alisa

2018-11-20 WOD

WARM
std warmup

MAIN

A. 5x3 deadlift at ~60%
{
warm: 5x95, 5x135,
main: 3x185, 3x185, 3x185, 3x225, 3x225
}

B. For time:
100 DU buy in (did 85 ub. doh!)
3 rounds of:
{
400m run
10 deadlift 185 (Rx was 225)
}
100 DU cash out

I added:

C. 2 rounds, not for time
{
5 DB back fly 2x25#
4 DB Ext Rotation 15#
3 Weighted Chinup 36#
2 Weighted MU 15#
1 HS Hold
}

2018-11-19 WOD

WARM
std warmup
1500m row (intermittent between other warmup drills)
press warmup

MAIN

A. 10 min emom
{
(1 power clean)
1 strict press
2 push press
3 push jerk
}
3x75, 5x85, 1x95

B. 5 rounds for time
{
4 BarMU (Rx was 5)
10 DB step-ups w 2x35# (rx was 50#)
30 cal run (treadmill)
}
13:49

I added

C. 4 rounds, not for time
{
1 Tuck Front Lever ~5s
1 HSHold ~10s
}

2018-11-18 Sunday Run & Yoga

A. Run 9.01km; 43:35; 4:57 pace

(later)

B. 1 hr yoga class

2018-11-17 WOD

WARM

std warmup
3x250m row
Snatch drills

MAIN

A. EMOM 8
{
Hang Snatch
Snatch
}
1x45, 2x65, 3x75, 2x85, 1x95

B. With partner, for time
{
100 alternating wallball (50 each)
2 min L-sit (while partner runs 200m)
100 KBS 53# (50 each)
200m run (while partnerr holds 2 min L-sit
100 T2B (50 each)
2 min L-sit (while partner runs 200m)

100 Devils Press 2x25# (Rx was 35#)

2 laps around the building - dball front carry 70# (Rx was 100) - trading w partner

}

time: 33:30

 

2018-11-16 WOD

WARM

std warmup
750m row
thruster/squat warmup

MAIN

A. Benchpress 3x6 ~70%
warm: 6x45, 6x95
main: 3x6 @ 135#

B. (superset w above) 3x15 banded face pulls

C. 14 min AMRAP
{
5 thruster 95#
10 back squat 95#
14 alternating barbell lunges 95#
30 cal treadmill run

5 MU
15 GHD situp (MU/GHD were Rx+ for pushup/pullup/situp)
30 cal treadmill run

}

2 full rounds + 5 thrusters + 10 squats + 2 lunges

2018-11-15 WOD

WARM
800m run (on tread)
std warmup

MAIN

A. "TJ"
{
10 Benchpress 185# (I scaled to 135#, 5 reps (less later))
10 strict pullups (I scaled to kipping, 5 at first, then more later)
Max reps UB thrusters 135# (I scaled to 95#)
}
repeat till you hit 100 thrusters.

Time: 31;40

OMG. One of the hardest wods I've ever done despite scaling EVERYTHING

Thrusters were 12,9,12,11,11,11,10,9,8,6
9 sets of bench/pullups (because I mistakenly started on thrusters), and they started 5+5, but then 4+6, then 3+7 whole way through
So, 100 thrsuters at 95#, 30 benchpress reps, 60 pullups
So brutal.

2018-11-14 WOD

Back to the box!

WARM
std warmup
OHSquat warmup

MAIN

A. 10 min emom
{
3 OH Squat
}
1x45, 1x55, 1x65, 2x75, 2x85, 2x95, 1x105

B. 7 rounds for time
{
5 Deadlift 185#
10 burpee bar jump
20 DU
}
11 min even, not bad considering I was coughing up a lung through the whole thing (cold remnants)

I added

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

2018-11-12 Travel Workout

Quick one as I was pressed for time but already missed previous day.

A. 5 rounds
{
20 pushups
20 situps
20 air squats
}

2018-11-10 Travel workout

WARM
std warmup

MAIN

A. 10,8,7...4 (45 reps) of
{
Strict HSPU
DB Benchpress 2x40#
Pistol
leg raises
DB Snatch 35#
DB Curl 2x30#
}

2018-11-08 WOD

active recovery day

WARM
std warmup

MAIN

A. 500m row

B. work to a heavy power clean + push jerk
5x45, 4x75, 4x95, 3x115, 3x135, 2x155, 2x165 (missed jerk on the first), 1x175 (Failed)

C. (superset w above) HSHolds
6x1 ~ 10s-ish - practicing for balance

D. MU practice
4x1 strict MU, first 2 regular speed, second 2 at ~12s each

2018-11-07 WOD & Yoga

WARM
1000m row
std warmup

MAIN

A. 3 rounds for activation
{
8 Hanging knee tucks
7 wallball 10#
6 burpee step-ups
}

B. For time
{
50 wallball 20#
15 burpees
40 wallball 20#
15 burpees
30 wallball 20#
15 burpees
20 wallball 20#
15 burpees
10 wallball 20#
15 burpees
}
14:37

(later)

C. 1hr yoga class

2018-11-06 WOD

WARM
std warmup
warmup of movements in part B below

MAIN

A. 10 min emom
{
odd: 12 GHD Situp
even: 3 Strict MU (Rx was 5 MU)
}

B. 15 min amrap w partner
{
P1: Set pace w 20 cal AirDyne
P2: AMRAP of
{
5 Deadlift 115#
5 Hang Power Clean 115#
5 Front Squat
5 Push Jerk
5 Back Squat
}
}
Got 210 cals (so 5x20 each, plus a few cals)
Got 7 rounds of barbell work + 15 reps = 190 reps. Of which I only got about 80-90s

I added:

C. 4 HSHold ~10s each

2018-11-05 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min to work to a max (w good form)
{
Snatch
Hang Snatch
}
2x45, 2x65, 2x75, 1x85, 1x75

B. 12 min AMRAP
{
30 DU
7 T2B
7 HSPU
7 Box jump 24"
}
6 rounds + 15 DU

I added

C. MU practice
{
1,2,3 UB Strict MU
}

2018-11-04 Sunday Run & Yoga

A. Run 6.06km; 28:05; 4:38 pace

B. 1hr Yoga class

2018-11-03 Travel Workout

WARM
light warmup

MAIN

A. 10, 9, 8....1 of
{
Pullup
Pushup
DB Snatch 35#
Situp
Pistols
HSPU
Dips
DBCurl 35#
}
not for time 8 movements x 55 reps each = 440 reps

B. HSHold practice
several attempts

2018-11-01 WOD

Active recovery day. Did some skill work

WARM
std warmup

MAIN

A. 1k row
4:04

B. Work to a heavy Power Clean + Push Jerk
3x75, 3x95, 3x115, 2x135, 1x155, 1x165 (failed jerk)

C. (Superset w above) 10s HSHold

D. MU work
Strict MU: 1, 2, 3, 4 UB

E. One Arm Chinup (assisted
3x1/arm

2018-10-31 WOD

WARM

800m row
std warmup
40 wallball passes
Snatch & OHS drlls

MAIN

A. Work to a heavy 3-rep OHS.
6x45, 3x75, 3x95, 3x115 (form wasn't great here, so backed off) 3x95, 3x95

B. 3 rounds, each for time (Rx was 5 rounds, but I had to leave for an appt at 630 sharp and we went over)
{
8 Power Snatch 75 (Rx was 10x115)
8 Burpee over bar
10 T2B
6 HSPU (Rx was 8)
}
3 rounds, each about 2:10-2:20

2018-10-30 WOD

WARM
std warmup
500m row
deadlift drills

MAIN

A. Sumo deadlift, work to a 3x5
5x45, 5x95, 5x135
5x185, 5x225, 1x275

B. 20 min amrap
{
15 Power Clean 135#
20 cal row
}
5 rounds + 8 cleans

I added

C. 3 rounds, not for time
{
1 tuck front lever 5s
1 tuck back lever 5s
1 one arm chinup/side (assisted)
}

2018-10-29 WOD

WARM
std warmup
3 min Airdyne at moderate pace

MAIN

A. 10 min emom
first 4 min: 2 x 12' legless rope climbs
remaining 6 min: 1x 12' legless rope climb

(couldn't maintain 2 through the whole thing)

B. 3 rounds, 4 min each, 2 min b/t
{
400m run
21 KBS 53# (3/4 height)
strict pullups for remainder of 4 min (about 90s)
} score is number of pullups:
15, 16, 14

I added

C. MU work
2 strict MU
2 strict l-sit MU

2018-10-28 Sunday Run & Yoga

A. Run 9.61 km; 44:30; 4:38 pace

later that evening....

B. 1hr yoga class

2018-10-27 Travel Workout

(not really a travel workout, as back in Oregon, but gym was closed today so went to the gym at work)

A. Row 1k
4:04

B. 3x8 Front Squat
8x95, 8x115, 8x135

C. 3x6 pullup

D. 3x8 tricep extension

E. 3x8 DB Curl 35#

F. 3x4 dragonflag negatives

G. 3x20s HSHold

2018-10-25 Travel Workout

Ugh. only 3rd workout in 6 days :-(

A. 10,9,8....1 of
{
DB Snatch 35#
pushup
pistol
pullup
strict HSPU
hanging leg raise
DBCurl
}
55 reps of each * 7 movements = 385 reps

2018-10-23 Travel Workout

3 cities in 4 days, makes for a lot of late nights and not conducive to working out, but got a quick one in :-/

A. 20,18,16...2 of
{
pushups
situps
air squats
}
(110 reps of each)

2018-10-21 Sunday Run

A. Run 9.62km, 45:31, 4:44 pace

2018-10-20 WOD & Yoga

WARM
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
3 box jumps 24"
5 tempo close grip pushups
5 tempo ring rows
}

B. 4 person team, rotate stations, until 10k row reached:
{
- 400m run (pacekeeper)
- Muscle-ups
- bike for cals
- row for distance
}
there was an unknown target for bike cals and MUs where we got to stop those when reached. Turned out to be ~150MUs (rest of crew did pushups+pullups. I did MUs; and 400cals on bike as a team. My work:
5*400m run
30 MU (10,9,8, 3)
~4x20cal airdyne
~4x500m row

time: 41:30

Later that day:

C. 45 min yoga class w Alisa & Jenny

2018-10-18 WOD

active recovery day

WARM
std warmup
200m row

MAIN

A. 500m row

B. CJ 21's
5x3@: 75, 85, 95, 105, 115
1 rep each at: 125, 135, 145, 155, 165(failed )

C. Superset w above
10 HSHold ~10s

D. 3 rounds, not for time
{
5s TuckFrontLever
5s TuckBackLever
1 strict l-sit MU
}

2018-10-17 WOD

WARM
std warmup
clean drills, power clean warmup (95x5, 135x2)
MAIN

A. 8 min skill practice
{
2 rope climbs (I did legless) 12'
12 GHD Situps
}
did 4 rounds

B. 16 min AMRAP w partner
{
P1: 15 cal row
P2: amrap while rower works
{
5 burpees
5 Power Clean 135#
5 box jump 24"
} (did roughly one round per turn
}
12 rounds + 7 reps, or ~6 rounds each

I added:

C. Snatch 21's (though didn't get all the way to 21)
3 reps each at 45,55,65,75,85
1 rep at 95, 1 rep at 105 after 2 reps that I only caught at power position.

D. (later that evening) 1hr yoga

2018-10-16 WOD

WARM
std warmup
deadlift warmup 2x5x45, 5x95, 5x135

MAIN

A. 10 min emom
{
odd: 3 deadlift 185% (that's about 50% of my one time max - Rx was 70%)
even: 8 HSPU (2 strict + 6 kipping; Rx was 10)
}

B. 13 min AMRAP
{
10 T2B

10 DB Snatch 35# (Rx was 50#)

10 OH DB Lunge 35# (Rx was 50#)
}
6 rounds plus 10 T2B

I added:

C. 3 rounds, not for time
{
2/side TGU 26#
2 Strict MU UB
10 GHD situps
}

2018-10-15 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min emom
{
Snatch
OHSquat
}
45x2, 55x2, 65x2, 75x2, 95x2 (missed one of the snatches)

B. 15 min amrap
{
7 pullups
14 ring pushups
21 air squats
28 DU (all unbroken)
}
6 sets + 2 pullups

I added:

C. One Arm Chinup practice
2x3 strict chinups
2x2/arm One Arm Chinup (assisted)

2018-10-14 Sunday Run

Still trying to shake this cold, so went a little shorter & slower than usual

A. Run 6.23km; 31:13; 5:01 pace

2018-10-13 WOD

WARM
std warmup
2x250m row

MAIN

A. Activation - 3 rounds, not for time
{
3 box jump 20"
10 wallball 14#
10 situps
10 KBS 26#
}

B. Partner wod. 7 min AMRAP
{
1 partner 200m run
other partner
{
5 burpee
15 wallball 20#
}
swap when runner gets back
}
was close to 1/round per run. 4 rounds each

2 min rest

C. Partner wod. 7 min AMRAP
{
1 partner does full round, then rests while other does full round
15 cal airdyne
15 KBS 53#
}
3 rounds of each

2 min rest

D. partner wod. 7 min AMRAP
{
250m row (pace keeper)
amrap situps
}
250-27,250-25,250-27, then 100m

I added:

E. MU practice
3 strict MU
1 kipping barMU
1 strict barMU

2018-10-11 WOD

active recovery day

WARM
std warmup

MAIN

A. 1000m row
~4min

B. CJ 21s
5x3, 6x1:
3x75, 85, 95, 105, 115
1x 125, 135, 145, 155, 165, 175(failed jerk)

C. (Superset w above)
HSHold ~10s (10 sets)

2018-10-10 WOD

WARM
std warmup
500m row

MAIN

A. 10 min emom
{
odd:
4 strict weighted pullups 15#
4 strict pullups
(later sets these were 3+3
even:
4 weighted dips 15#
4 dips
}

B. For time:
{
400m run
40 DB Snatch 35# (Rx was 50#)
50 DU
400m run
30 DB Snatch 35#
50 DU

400m run
20 DB Snatch 35#
50 DU

}

time: 11:59

I added:

C. 3 rounds, not for time

{

2 pistols/side

1 strict weighted MU 15#

}

2018-10-09 WOD

WARM
std warmup
jerk drills

MAIN

A. 10 min EMOM
{
1 push jerk
1 split jerk
}
3x95, 3x115, 2x135, 1x145, 1x155 (sloppy but got it)

B. 12 min AMRAP
{
5 box jump overs 24"
5 Hang Power Clean 135#
}
add a rep of each every round 5-5,6-6,7-7, etc
Got through the 10's and 11 box jumps and 5 cleans so 56 box jumps and 50 cleans

I added

C. 3 rounds, not for time
{
1 BarMU
1 Tuck Front Lever 10s
}

D. 1 min HSHold

2018-10-08 WOD

WARM
std warmup
Row 150, 150, 250, 250 (in between other warmup movements
Deadlift warmup

MAIN

A. 3x5 Deadlift at ~70%
warm: 10x45, 3x95, 3x95, 5x135
main: 5x225, 5x275, 5x225

B. 13 min AMRAP
{
6 D-Ball over shoulder 100#
8 T2B
6 HS Plate walk (Rx was 10m HS walk)
100m run
}
5 rounds + 6 d-ball + 8 T2B + 2 stepups

I added:

C. 3 rounds, not for time
{
1,2,3 UB Strict MU
10 GHD Situps
}

2018-10-07 Yoga

Skipped the Sunday run and did a yoga class w Alisa instead. Was a good mobility workout!

A. 1hr yoga class

2018-10-06 WOD

WARM
std warmup
1000m row

MAIN

A. 4x3 benchpress at moderate weight
warm: 10x45, 6x95, 4x135
main: 4x3 @ 155#

B. partner workout. For time, splitting work as needed. one work/one rests
{
50 KBS 53# (10,8,7 each)
50 HSPU (5x5 each, kipping)
100 pullups (10 sets of 5)
100 wallball 20# (5  sets of 10)
800m run
100 wallball 20#

100 pullups

50 HSPU

50 KBS 53#

}

36:40

2018-10-04 WOD

Active recovery day. However, since travelling friday, decided to push myself, redid this wod from 3-4 weeks ago

WARM
std warmup
200m run

MAIN

A. 10 rounds for time
{
1000,900,800....200,100 m row
3 Strict HSPU
3 MU
}
time: 36:24 (2 1/2 minutes faster than last time, so I'm calling that a PR!)

2018-10-03 WOD

WARM
std warmup
200m run
clean & jerk drills

MAIN

A. 12 min emom
{
Power Clean
Front Squat
Split Jerk
}
2x75, 3x95, 3x115, 2x135, 2x155

B. 15 min AMRAP
{
3 Cleans 135# (Rx was 185)
200m run
4 Cleans 135#
200m run
5 Cleans 135#

200m run
6 Cleans 135#

200m run
7 Cleans 135#

200m run
8 Cleans 135#

200m run

5 Cleans (of 9, before hitting time cap

}
Total: 1200m run; 38 cleans

Accessory

C. 3 rounds, not for time
{
10 GHD back extensions (2s pause)
6/side KB Pushpress 36#
6/side KB Row 36#
1 HSHold ~20s
}

2018-10-02 WOD

WARM
std warmup
Snatch & OH Squat drills

MAIN

A. 4-4-4-4 OH Squat
2x3 # 45#
4x65, 4x75, 4x95, 3x115 (failed last rep)

B. 12 min AMRAP
{
9 Power Snatch 75# (Rx was 115)
12 barbell lunge 75# (same)
15 cal row
}
4 rounds even

I added

C. 3 rounds, not for time
{
5s Tuck Front Lever (1 leg extended)
5s Tuck Back Lever (1 leg extended)

3 dragon flag raise/negative

}

2018-10-01 WOD

WARM
std warmup
SU/DU practice

MAIN

A. Tabata DU's
8x20s work/10s rest DU - started around 30 reps, eventually around 20, so avg 25 = 200 DU

B. For time:

100 DU Buy-in

3 rounds
{
200m OH Plate carry 45#
20 GHD Situp
8 MU (Rx+ was 10MU, Rx was 15 pullup + 10 pushup)
}

100 DU Cash-out

Accessory

C. Snatch 21's. 5x3 then 6x1
3x 45, 55, 65, 75, 85
1x 95, 105, 115 (power snatch only, stopped after that)

2018-09-30 Sunday Run

A. Run 10.0km; 48.03; 4:48 pace

2018-09-29 WOD

Saturday, partner wod, and I brought Alisa with me!

WARM
std warmup
2 min airdyne

MAIN

A. 5 rounds for time. 18 min cap
{
24 wallball 20#
12 box jump 24"
3 Cleans 135# (Rx was 155)
}
time: 14:00

5 min rest

B. 12 min emom
{
odd: Row for cals
even: pushups
}
Cals we got 100 between us, so ~17cal/round, of which I did 10-12, Alisa did 5-7.
Pushups I did 20 the first round, 18 the next 5 rounds (110 total).

2018-09-28 WOD

WARM
400m run
std warmup

MAIN

A. 8 min EMOM:
{
Odd: 3 MU (2+1) (Rx was 5)
Even: 6 HSPU (2 strict - 4 kipping) (Rx was 10)

B. 5 min amrap
{
20 DU
10 Back Squat 95# (Rx was 135)
}
4 rounds + 20 DU

C. 5 min amrap
{
10 burpees
5 Deadlift 205#
}
5 rounds + 10 burpees

Accessory:

D. 4 rounds, not for time
{
8 benchpress 135#
6 strict chinups
}

2018-09-26 WOD

WARM
std warmup
snatch drills
250m row (cuz I was late again :-( )

MAIN

A. Over 10 min, build to a heavy:
{
Power Snatch
Hang Snatch
}
3x45 3x65, 3x75, 2x85, 1x95

B. 12 min AMRAP
{
15 cal row
10 Power Snatch 75# (Rx was 115)
10 T2B (did 3/4 sets unbroken)
}
4 rounds + row + 1 power snatch

Accessory:

C. "Karen" - 150 Wallball 20# for time
9:15 - about 20-30s short of my PR, but probably a couple no-reps in there (falling a bit short of target)

D. 3 rounds, not for time
{
3 chin-up hold 20s (chin over bar)
HSHold 20s
}

2018-09-25 WOD

WARM
std warmup
40 medball toss
CJ warmup drills

MAIN

A. 10 min emom
{
min 0-4:
{
2 Hang power clean
1 Push Jerk
}
min 5-9:
{
1 Hang Power Clean
1 Split Jerk
}
}
95x2, 115x3, 135x3, 155x2

B. 12 min AMRAP
{
200m run
5 Strict Press
5 push press
5 push jerk
}
Rx was 135. I did 95#, and did 6 rounds, but 3 rounds had 2 strict press +5+5, last 3 rounds were 1/5/5.

Accessory:

C. 3 rounds
{
3 strict weighted pullup 15#
3 strict pullup
3 kipping pullup
all without dropping from bar
}

D. 3 Strict L-Sit MU

2018-09-24 WOD

WARM
std warmup

MAIN

A. 10 min AMRAP
{
Odd: 12 GHD Situps
Even: 30s HSHold
}

B. 4 rounds for time:
{
21 cal row
15 pullups (2 strict, 13 kipping, per round)
9 Burpee box jump 24"
}
time: 14:02

Supplemental:

C. Snatch practice 21's
3x (45,55,65,75,85)
1x (95, 105 fail, did one more at 95 and called it a day)

2018-09-23 Sunday Run

A. Run 7.14 km; 36:25; 5:06 pace

Cut it a little short today because of family stuff and because SORE AS HELL from this week!

2018-09-22 WOD

WARM
std warmup
750m row

MAIN

A. Partner workout, 25 min AMRAP. One partner holds 45# plate overhead while other works. Trade as needed.
{
100 Back Squat 95#
400m run
50 Box Jump 24"
400m run

100 BB Lunge (95# in back rack)
400m run
}
We got through one cycle plus 66 Back Squats

B. 8 min, 20 sec Airdyne sprint at top of each min, swapping w partner

Total cals= 120 (60 each, or 15 each per round on average)

I added:

C. Strict L-Sit MU

1 Strict MU

1, 2UB, 1 Strict L-sit MU

2018-09-21 WOD

WARM
std warmup
400m run (on tread)

MAIN

A. 3 rounds, not for time
{
4 rope pullups
8 BB pushpress 45#
20s goblet squat hold 36#
}

B. "Tommy V" for time, 22min cap
{
21 Thrusters 95# (Rx was 115#)
12 Rope climbs 12' (Rx was 15')
15 Thrusters 95# (Rx was 115#)
9 Rope climbs 12' (Rx was 15')

9 Thrusters 95# (Rx was 115#)
6 Rope climbs 12' (Rx was 15')

}

time: 13:40 (PR as I've never done that one before)

If I'd known that was going to be my time, I'd have done either 15' climbs or 115 thrusters. Scaled too much.

Additional work:

C. 3 rounds, not for time

{

8 reverse BD fly 2x20#

8 DB Bench 2x30#

}

D. 21s CJ's

{

3x45#, 3x75#, 3x85#, 3x95#, 3x105#

1 rep each at: 115, 125, 135, 145, 155, 165

}

2018-09-20 WOD

Active recovery day, just did some skill work

WARM
late!

MAIN

A. Row 1k
4:10

B. Work to a moderate CJ
5x45, 3x75, 3x95, 3x115, 3x135, 3x155
could have gone heavier but tweaked wrist bugging me so stopped there.

C. (Superset w above)
10-15s HSHold

D. 3 rounds, not for time
{
Tuck Front Lever (~5s)
Tuck Back Lever (~5s)

}

E. Strict L-sit MU

3 singles

2018-09-19 WOD

WARM
std warmup
2x250m row (b/t other stuff)
snatch warmup

MAIN

A. 10 min emom
{
Power Snatch
OH Squat
Snatch
}
3x45, 4x65, 3x75

B. 5 rounds, each 1 min of work, 3 min rest
{
5 Hang Power Clean 95#
6 Burpee bar jumps
Airdyne for cals for remainder of min. Score cals
}
14, 13, 15, 15, 15

I added:

C. 3 rounds, not for time
{
8/side 1/2 kneel OH KB Press 26#
5 strict pullups
16 GHD situps
}

2018-09-18 WOD

WARM
std warmup

MAIN

A. 8 min EMOM
{
2 Power Clean
2 Front Squat*
2 Push Jerk*
}
95, 105, 115, 125, 135, 145, 155, 165
* the 155,165 weights were little heavy so I only did 1 front squat and 1 push jerk. Should have stuck at 145

B. 3 rounds for time
{
21 wallball
10 HSPU (Rx was 14)
7 deadlift 185 (Rx was 275)
}
8:44

I added

C. 3 rounds, not for time
{
2/arm One Arm Chinup, assisted
1,2,3 UB strict MU
}

2018-09-17 WOD

WARM
std warmup
(several of movements below)

MAIN

A. 10 min EMOM
{
5 Ring Dips
5 pullups
}

B. 16 min AMRAP
{
30 DU
16 DB Snatch 50# (Rx was 20x50#)
10 T2B (did all unbroken)
400m run
}
3 rounds + 30DU + 16 DBSnatch + 10 T2B

I added:

C. 3 rounds, not for time
{
8 reverse DB fly 2x10#
10 GHD situps
}

2018-09-15 WOD

WARM

std warmup

400m treadmill 

2x

{

10 DB push press 26#

10 KBS 36#

10 pushups

10 RDL deadlift 26#

}

MAIN

A, B, both partner workouts - 1 rests whil other rests

A. 12 min AMRAP

400m run buy-in

{

10 HSPU

15 cal row

}

4 rounds + 10 HSPU + 1 cal

4 min rest

B. 12 min AMRAP

400m run buy-in

{

5 Deadlift 225# (Rx was 7x285)

15 cal AirDyne

}

4 rounds + 1 DL

I added:

C. 3 rounds, not for time

{

1 slow 10-15s MU

3 tuck front lever raise

}

[Later in day]

D. 3.5 mile mountain bike w a pretty beefy climb (500ft downhill, 500ft up in the last 1.1 miles

2018-09-14 WOD

WARM
std warmup
40 wallball passes
benchpress 10x45, 6x95, 2x135

MAIN

A. 10 min emom
{
Odd: Benchpress 5x135#
Even: 5 weighted chinups 16#
}

B. 15 min AMRAP
{
15 Russian KBS 53#
10 burpee box jump 30" (Rx was 24")
3 BarMU (Rx was 5)
}
5 rounds + 25 reps

2018-09-13 WOD

Active recovery day, but decided to challenge myself a bit. Variant of what I saw the coaches doing yesterday.

WARM
std warmup
500m row

MAIN

A. 10 rounds for time
{
row 1000, 900, 800....100 meters (5500 total over ten rounds)
3 Strict HSPU
3 MU (5 sets were 3 unbroken, 3 sets were 2+1, 2 sets were 3 singles)
}
time: 39:00

2018-09-12 WOD

WARM
1000m row
std warmup
40 cal AirDyne
clean drills

MAIN

A. 10 min emom
{
odd: 30 sec L-Sit on Rings (I did w tucked knees, but on rings vs box)
even: Power Clean + Hang (Squat) Clean
}
cleans: 95,115,135,155,165

B. 12 min emom (Rx was 20 (5 rounds) but I had a hard stop, time-wise, so did 3 rounds)
{
min 1: 50 DU (did all unbroken)
min 2: 15 GHD Situps

min 3: 10 DB Snatch (Rx was 16. I did 5/side) 50#

min 4: 20 pushups

}

2018-09-11 WOD

WARM
std warmup

MAIN

A. 8 min AMRAP
{
1 rope climb 12'
8 ring dips
}

B. 5 rounds, each 1:00 work, 3:00 rest
{
8 Push jerk 95" (Rx was 135)
6 burpees (Rx was 8)
remander of minute: Airdyne for cals:
}
7,8,9,10,12

I added

C. Light snatch practice
2x5x45#, 3x65, 2x85

D. 3 rounds, not for time
{
1 dragon flag negative
1 Tuck Front Lever
}

2018-09-10 WOD

WARM
std warmup
back squat warmup: 10x45, 5x135, 2x185

MAIN

A. 10 min emom
{
Odd: 3 BackSquat 185#
Even: 30s HSHold
}

B. 15 min AMRAP
{
400m run
20 wallball 20# (all UB)
15 pullups
10 T2B
}
3 rounds + 1 run: 15:15

I added:

C. 3 rounds, not for time
{
3 weighted pullups 16#
3 weighted dips 16#
5 GHD Back Extensions w 5s hold at top
}

2018-09-09 Sunday Run

A. Run 11.65 km; 56:37; 4:52 pace

2018-09-08 WOD

WARM
std warmup

MAIN

A. 3 rounds not for time, but tried to go relatively fast
{
5 box jump 30"
10 ball slam 30#
10 ring rows (on bench)
10 banded good mornings
}

B. Parter workout. For time
{
400m d-ball carry 100# (trade off as needed)
50DB push press per arm 35#
10 rope climbs 12' (5 each)
1 mile run
10 rope climbs 12' (5 each - I did these legless)
50DB push press per arm 35#
400m d-ball carry 100# (trade off as needed)
}
24:15

I added:

C. 3 strict MU - last one was deliberately slow, around 20s

2018-09-07 WOD

WARM
std warmup
200m run
clean drills & sidewarmup

MAIN

A. For time
{
800m run
10 Power Clean + Push Jerk 135# (Rx was 185)
}
time: 4:30

B. 5 rounds for time
{
200m run
3 Squat Clean 135# (Rx was 5 at 185)
1 round Cindy
{
5 pullup
10 pushup
15 Air Squat
}
}
time: 12:10

Accessory

C. 3 rounds, not for time
{
8 bench press (95, 115, 115)
4 weighted Chinup 26#
5/side weighted situp
}

2018-09-06 WOD

Active recovery day, but decided to pick out a benchmark wod and try to push myself a bit

WARM
4x250m row
std warmup in between

MAIN

A. "Nasty Girls" - 3 rft
{
50 Air Squat
7 MU
10 Hang Power Clean 135#
}
time: 13:05 (PR. Almost 1:30 improvement)

B: 3 rounds, not for time
{
3 chinups
1/arm One Arm Chinup (assisted)
}

2018-09-05 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 Min EMOM
{
Snatch
Snatch Balance
}
3x45, 3x65, 2x75, 2x85

B. 4 min AMRAP, 2 min rest, 3 times, as follows:

4 min AMRAP
{
8 OH Squat 75#
24 DU
}
4 rounds, 1 rep

2 min rest

4 min AMRAP
{
6 OH Squat 85#
20 DU
}
4 rounds, 1 rep

2 min rest

4 min AMRAP
{
4 OH Squat 90#
16 DU
}
4 rounds, 2 reps
}
I added:

C. 3 rounds, not for time
{
1 strict MU
15s HSHold
3 HS Pike lower/raise
10 weighted GHD situp 25#
10 weighted GHD back extension 25"
}

2018-09-04 WOD

WARM
std warmup
200m run

MAIN

A. 10 min emom
{
Odd: 7 HSPU (Rx was 12)
Even: 10 T2B (Rx was 12)
}

B. 5 rounds. Each as 1:15 of work, on 4 min mark (rest remainder)
{
5 Deadlift 225# (Rx was 275)
20m Farmer Carry 2x56#
AirDyne for cals remainder of 1:15 (about 45s)
}
21, 20, 20, 19, 20

C. 3 rounds, not for time
{
12 banded face pulls
3 Frogstand-to-headstand
1 min squat hold
}

2018-09-02 Travel Workout

A. Several miles of hiking, one of them with a pretty serious climb. Didn't track details

2018-09-01 WOD

Whew! What a grind!

WARM
std warmup

MAIN

A. 10 min emom
{
1 push jerk
1 split jerk
{
2x95, 3x115, 4x135, 1x155

B. With partner for time:
{
100 S2OH (Push jerk) 115# (Rx was 135). Did 10x5 each
400m run
100 GHD Situp or T2B (I did 2x10 T2B, 3x10 GHD situp)
400m run
100 Squat cleans #115 (50x1, trading off 1 rep each)

400m run
100 HSPU (I think I did about 35, partner did about 65

400m run
}
time: 44:07 

2018-08-31 WOD

WARM
std warmup
deadlift 5@45, 3x3@135#, 1x5@185, 1x2@225

MAIN

A. EMOM 10.
{
odd: 3 Deadlift @ 225 (Rx was 275#)
even: 12 box jump 24" (Rx was 15)
}

B. 15 min AMRAP
{
20m OH DB Lunge 35# (Rx was 50#)
3 BarMU (Rx was 5)
15 cal AirDyne
30 DU (did all these unbroken)
}
4 rounds + 20m lunge and 3 BarMU of 5th round

I added

C. 3 rounds, not for time
{
12 benchpress 95#
8 Barbell Curl 65#
12 GHD Situp
}

2018-08-30 WOD

Active recovery/makeup day. Decided to do a modded version of Saturday's partner workout, since I was travelling that day.

WARM
2 min AirDyne
std warmup
200m run

MAIN

A. Modded Saturday workout. Rx was 10/10 reps for 10 rounds, equal work/rest, 25 min cap. I did 7/7 for 10 rounds, for time.
10 rounds for time
{
7 Thrusters 95#
7 Ring Pushups
}
time: 14:30

B. Extra work, not for time
1 Strict MU
1 HSHold 15s
2 Strict MU UB
1 HSHold 15s
3 Strict MU UB
1 HSHold 15s

2018-08-29 WOD

WARM
std warmup
2 min airdyne

MAIN

A. 10 min EMOM
{
5 ring dip (5 unbroken for 9 sets, broke on last set)
5 pullup (first 2 min, strict, then kipping, last 4 min were 4 pullups)
}

B. 5 rounds, each a sprint of 1:15, starting each on the 4 min mark
{
8 Hang Power Snatch 75# (Rx was 10)
6 burpee over bar (Rx was 8)
remainder (~45s-1:15 - so 30s or so), cals on AirDyne
}
cals: 13,14,13,13,14

C. 4 rounds, not for time
{
rotation hold Squat 40s
chinup over bar hold 30s
HSHold 20s
Weighted plank 45# 30s
}

2018-08-28 WOD

WARM
std warmup
3 rounds
{
10 Good Mornings 45#
10 Front Squat 45#
200m run
}

MAIN

A. Work to a heavy Power Clean
{
2x5x45, 6x95, 5x115, 5x135, 3x155, 2x165, 1x175(failed)
}

B. 4 rounds for time
{
30 Wallball 20#
8 Power Clean 135# (Rx was 10x135)
200m run
}
time: 16:16

Accessory:

C. 2 rounds (Rx was 3)
{
8/side 1/2 knee OH KB Press 26#
8/side KB Row 26#
4/side KB OH Squat 16#
12 GHD Back Extension
12 GHD Situp
}

2018-08-27 WOD

First day back after some biz travel that didn't allow for much workout time :-(

WARM
std warmup
1200m row
3 rounds
{
5 pullups
5 goblet squat 36#
}

MAIN

A. Monthly challenge - Max time dead hang on pullup bar
92sec

B. EMOM 10
T2B (5x8, 5x6)

C. For time, 20 min cap
{
120 Air Squat
15 MU (Rx was 20)
80 Goblet Squat 36#
10 MU (Rx was 15)
40 OH Squat 45#
5 MU (Rx was 10)
}
time: 20:05

2018-08-22 WOD

WARM
std warmup
200m run

MAIN

A. 10 min EMOM
{
odd: 3 MU (rx was 6). I did 1 strict, into 1 kipping, then dropped and did 1 strict
even: 12 goblet cossack squat 36#
}

B; 6 rounds - 1 min work, 3 min rest
{
odd
{
3 legless rope climbs 12' (Rx was regular rope climb but I had wrong shoes)
75# Thrusters remainder of minute
} 3-11, 3-12, 3-13
even
{
15 KBS 53#
Cals on AirDyne
} 15-11, 15-13, 15-13
}

I added

C. 3 rounds, not for time
{
8 DB Bench
8/side DB Row
4 30" box jump
}
30#, 35#, 35#

2018-08-21 WOD

WARM
600m run (treadmill)
std warmup
clean drills

MAIN

A. 12 min build to a moderate weight for complex below
{
2 Hang (full) Cleans
1 Split Jerk
}
2x95, 2x115, 1x135, 1x155 (push jerk), 1x175 (2 hang cleans, but failed jerk)

B. 12 min AMRAP
{
5 Power Cleans 135#
3 Front Squat (Rx was 5) 135#
4 Push Jerk (Rx was 5) 135#
}
4 rounds + 5 Power cleans + 2 front squat

I added

C. OH Squat clusters
{
3-3-3 x 3 15s-2m
}
45, 65, 75#

D. C2B Clusters

2018-08-20 WOD

WARM
std warmup (missed most of it!)

MAIN

A. Tabata DU
8x20 DU

B. 25 min EMOM - one movement per minute
{
A. 10 Ring Dips (first 3 sets unbroken)
B. 15 T2B (first 2 sets UB)
C. 15 24" Box Jump
D. 12 cal row (Rx was 15)
E. Rest
}

I added:

C. 3x2/arm One Arm Chinup scaled

D. 3 rounds, not for time
{
10 GHD situps
1 HSHold - ~10s
}

2018-08-19 Sunday Run

A. Run 10.01km, 46:15, 4:37 pace

2018-08-18 WOD

Brutal partner wod today

WARM
std warmup
3x7 wallball 20#
3x8 ball slam 20#

MAIN

A. Partner workout. For time, 50 min cap
800m run (w partner)
2000m row (3x250 each)
300 Wallball 20# (sets of 10-15, 150/each)
250 pullup (I did 100, 2x10, 16x5;partne r did 150 ring rows)
200 KBS 53# (6x15, 1x10)
150 T2B (15x5)
100 HSPU (I did about 30, partner did DB press)
50 burpees (we skipped this due to time cap, and went to the run)
800m run

time: 53min

2018-08-17 WOD

WARM
std warmup
snatch drills

MAIN

A. 12 min EMOM
{
2 Hang Snatch
1 OH Squat
}
7x65; 4x75, 1x95

B. 14 min AMRAP
{
20 wallball 20#
20 cal Airdyne
2 Snatch 75#
}

I added:
3 rounds, not for time
{
3 weighted chinups
1 weighted strict MU
}
0#, 16#, 35# (failed strict MU at 35#. Was interesting to try w belt vs dumbell between knees)

2018-08-16 WOD

active recovery day.
WARM
std warmup

MAIN

A. 1k row
4 min

B. work to a heavy clean & push jerk
5x45, 4x95, 3x115, 3x135, 2x155, 1x175(fail), 1x165

C. HSHold
6x10-15s

2018-08-15 WOD

WARM
std warmup

MAIN

A. BarMU practice
kip swings, hip raise, etc
Did 6 BarMU focusing on form

B. 21-15-9
{
Deadlift
HSPU (Did 15-9-6 of these)
DU
}
8:20

I added:

C. 5 rounds for time
{
400m run
5 MU (3,1,1 for most sets)
}
16:30

D. 3 rounds, not for time
{
10 GHD Situps
1 HSHold ~10s
}

2018-08-14 WOD

WARM
std warmup
clean drills
200m run

MAIN

A. 10 min EMOM
{
Power Clean
Hang Clean
Split Jerk
}
3x95, 3x115, 2x135, 2x155 (last split jerk was pretty poor form)

B. 5 rounds, each a 90s sprint, every 4min mark (rest remainder of time)
{
3 MU (did all unbroken - last round started with 1 strict)
10 barbell back-rack lunge (5/leg) 95#
Row remainder of 90s for cals
}
9,11,11,11,13

I added

C. Tuck Front Lever
3x 5-10s only

2018-08-13 WOD

WARM
std warmup
200m run
snatch drills

MAIN

A. Rope climb practice
5x15' rope climbs, focusing on trying to get to 2 pulls (vs 3)

B. For time, 20 min cap
{
36 Power Snatch 75#
30 T2B
20 Burpee box jump over 24"
6 rope climb 12'
20 Burpee box jump over 24"

30 T2B

36 Power Snatch 75#

}

20:40 (went slightly over cap to finish it out.

I added

C. MU work

Strict MU: 1,1,4ub (PR)

2018-08-11 10yr Anniversary Comp

BCF turned 10, and held a fun members-only comp to mark the occasion.

10 teams of 6 people, with athletes graded into A, B, and C categories (I was 'B'). Teams were *somewhat* equally distributed, but some ended up with AABBCC, some with ABBBCC, etc. Ours was ABBBBC. Also some WODs had A/B/C weights or movements that were arguably not scaled quite right, but hey, all this is me making excuses for why my team came in dead last :-). Either way, my personal performance was more or less middle of pack, and I was pleased with it.

WOD 1: 2 scores, 100 points each:

1.A. 2 mile run on treadmill, trading off every 30 seconds.

I was fastest runner on my team, so they had me do every other run for the whole 2 miles. I covered about 1.1 miles I think. we screwed up a couple transitions, and our time was 11:20.

1.B. two lanes, each doing the below, for time:
{
100 pullups
80 OH DB Lunge 35#
60 DB Squat 2x35#
40 DB Pushpress 2x35#
20 man makers 2xx35#
}

when we got done the run, I jumped in and did 7 man-makers, as the team was almost finished.

WOD 2: This one was worth *5* scores, and we didn't fair well at it, so arguably this is what put us firmly in 10th and there was no climbing out of the hole at that point.

Athletes pair off in teams of 2, and each complete 5 rounds of DT as a pair.

DT:
{
12 Deadlifts 135#
9 hang power cleans 135#
6 S2OH (push jerk) 135#
}

our first and third pair both came in 10th. Myself and a team member that went second came in 6th.

Fourth score was total time for DT. As a team we came in 10th

Fifth score was time for the team to complete 200 box overs while carrying 2x 50# DB. I think I did 28 of these If I counted right. We came in 10th on this one too.

WOD3: This was a sprint. Working in pairs, you had to stay synced. each pair completed 2 rounds, rotating through pairs (i.e. my pair went 3rd and 6th). Score was for total time.
Both rounds took... not much time. 90s each maybe?
{
20 cal AirDyne
20 synchronized Wallball 20#
10 synchronized burpees
}

We came in 9th on this one.

WOD4: This one was a lot of fun. A big chipper that required a lot of communication and thinking - balancing skill sets between team members, and adjusting on the fly as people were fatigued, etc.

Two lanes, each of which has to go through all the work below. Two scores - one time for first lane finished (we came in 9th), and one time for both lanes finished (we came in 5th - our best finish).
{
15 pullups + 15 HRpushups (I banged out all of these for my lane)
10m HSWalk (one of our team members did this)
45 thusters 75# (3 of us did 15 each)
15 HSPU (I did 5 of these)
10m HSWalk (one of our team members did this)

45 D-Ball clean 100# ( did 8, tagged out, then did 10 to close it out)

15 rope climbs 12' (did 5 or 6?)

10m HSWalk (one of our team members did this)

45 thusters 75# (1 did 12 and tagged out)
}

Overall a fun way to spend saturday.

2018-08-10 WOD

Scaled a bit today because I had to leave early for work, and because it was day before Saturday 10-year competition.

WARM
200m run
std warmup
200m run

MAIN

A. 8 min emom
{
even: 12 T2B (did all unbroken)
odd: 5 Strict HSPU (6,6,4,4). (Rx was 12 kipping)
}

B. 4 rounds for time (I cut reps in half to get done in time for my meeting)
{
15 wallball 20# (Rx was 30 reps)
10 pullups (Rx was 20)
5 deadlift 185 (Rx was 10)
}
time: 8 min (IIRC)

2018-08-09 WOD

active recovery day.

WARM
std warmup (missed most of it though)
200m run

MAIN

A. 1000m row
8:15-ish

B. Work to a heavy clean and jerk
5x45, 5x95, 4x115, 3x135, 2x155, 1x175, 2x185(failed both)

C. 6x15s HSHold

D. Weighted Strict MU progression
3 Strict MU
Weighted Strict MU
1 each at 10,15,20,25,30# (PR). Attempted 35, failed.

2018-08-08 Travel Workout

A. Run 4.55k, 22:40, 5:21 pace

B. 5 rounds, not for time
{
8  dips
10 pistols (5/leg)
20 pushups
}

2018-08-06 WOD

WARM
std warmup
5x7 wallball 14#

MAIN

A. Work to a heavy 3-rep backsquat
warm: 10x45, 8x75, 4x135
main: 3x185, 3x215, 1x235

B. 12 min amrap
{
30 DU (5 sets unbroken, 1 set w a break)
10 burpees
3 BarMU
}
6 rounds even

I added

C. 5 rounds, not for time
{
12,11,10,9,8 GHD situps (50 total)
15s HSHold
}

2018-08-05 Sunday Run

A. Run 10.01 km; 48:33; 4:51 pace

2018-08-04 WOD

WARM
std warmup

MAIN

A. 4x6 benchpress
warm: 10x45, 8x95
main: 4x6 @ 135#

B. superset w above
4x6 chinups

C. 10 min amrap. W partner, one runs while other works
200m run - or -
{
10 GHD situps
10 DB thrusters/arm 35#
}
4 rounds even-ish of each

D. 10 min amrap. W partner, one rows while other works
12 cal row - or -
4 DBall over shoulder (clean)
8 pushups
}
5 rounds of rowing, 9 rounds of above, more or less

2018-08-03 WOD

WARM
std warmup
400m medball run 12#

MAIN

A. 3 rounds
{
3/leg one-legged box jump 8" (2x45# plates)
6 Snatch balance 45#
9 ring rows
}

B. 5 rounds, 1 min per movement for 25 min
{
i. 12 HSPU (12 ub first round, then 7+3, then 6+3 for last 3 rounds - 49 total)
ii. 12 pullups (12 unbroken per round)
iii. 20 cal AirDyne (did 25 one round)
iv. 5 power snatch 75# (Rx was 6)
v. rest
}

C. Accessory work - 3 rounds not for time
{
30s SquatHold w anti-rotation band
8 banded face pulls w 2s hold
4/arm OH DB Squat 15#
}

2018-08-02 WOD

WARM
std warmup
200m run

MAIN

A. 500m row

B. 30 MU for time
4-4-3-2-2-2-13 singles
8:40 (5:20 PR!)

C. Work to a heavy CJ
3x95, 3x115, 2x135, 2x155, 1x175(clean only), 185(failed), 165

D. 3x TuckBackLever

E. 3x3 dragon flag

2018-08-01 WOD

WARM
std warmup

MAIN

A. Work to a heavy 3 rep push press
5x45, 4x75, 3x95, 3x125, 1x145, 1x155(fail), 3x135

B. 5 rounds, 90s work, 2.5 min rest
{
12 wallball (heavy) - I did 25#
12 T2B
row remainder of 90s for cals
}
14, 13, 12, 13, 13

I added

C. Snatch practice
3x45, 2x75, 2x75, 1x95, 1x95(fail)

2018-07-31 WOD

That's the whole month of July, no rest days. A little experiment I was trying. I think it's probably (duh) not advisable to go hard 365 days a year, but if you listen to your body, and plan a couple days to be active recovery (e.g. in my case this is a 10k run at 70-80% pace on Sundays, and focusing on skill/technique work on thursdays), it's totally maintainable to do intense workouts the other 5 days of the week.

WARM

std warmup
drilled complex below

MAIN

A. 12 min emom
{
even: 5 MU (did 5,5,3 unbroken, then last 3 sets were 3 strict single MUs/set)
odd: 10m HS Walk - or in my case, HSwalk attempts and/or HSHold
}

B. 10 min amrap. barbell complex. If dropped in the middle, no rep and start again. Allowed to drop between rounds. Rx was 95#. I started at 75# then went up halfway through.
{
Deadlift
Hang Squat Clean
Front Squat
Strict OH Press
Push Press
Push Jerk (lower to back)
Back Squat (push press snatch grip)
OHSquat
}
6 rounds at 75#, 5 rounds at 95# but dropped the OHSquat on the last rep

I added:

C. one Arm Chinup work
2x5 strict chinups
3x2/arm One Arm Chinup (assisted)

D. Tuck Front Lever
3 for only a few seconds.

2018-07-30 WOD

WARM
std warmup
100m run
KB swings/SDHP warmup 35#

MAIN

A. Work to a heavy 3-rep max deadlift
warm: 10x75, 8x95, 6x135, 4x185, 3x225
main: 3x 275, 2x305, 1x315

B. 4 rounds - total reps each round
{
1 min burpee box jumps
1 min air squats
1 min DU's
1 min KB SDHP 53#
}
1: 09 21 70 24 = 124
2: 10 30 55 24 = 119
3: 09 30 58 24 = 121
4: 09 35 55 23 = 122

I added:

C. 3 rounds, not for time
{
5 hanging leg raises
10 GHD situps
1 HSHold ~20s for balance
}

2018-07-29 Sunday Run

A. Run 12.69km, 1:02:45; 4:57 pace

2018-07-28 WOD

WARM
std warmup

MAIN

A. 8min tabata style. 16 rounds of
{
20s situps (4 rounds of 13, 4 rounds of 10)
10s rest
20s (4 rounds of 12, 4 rounds of 14)
10s rest
}
~100 of each

B. For time
{
400m run
10 Squat Clean Thruster 85# (Rx was 115)
200m run
9 Squat Clean Thruster 95#

400m run
8 Squat Clean Thruster 105#
200m run
7 Squat Clean Thruster 115#

400m run
6 Squat Clean Thruster 125#
200m run
5 Squat Clean Thruster 135#

400m run
4 Squat Clean Thruster 145#
200m run
3 Squat Clean Thruster 155#

400m run
2 Squat Clean Thruster 165# (second rep got clean but failed thruster)
200m run
1 Squat Clean Thruster 175# (got clean but couldn't get the thruster)
}
38:15

2018-07-27 WOD

WARM
std warmup

MAIN

A. 3x3 Back Squat 85-90% (I went lighter because I've been off the strength cycle)
warm: 10x45, 6x95, 5x135,
main: 2x3x185, 1x3x205 (67%, 75%)

B. for time:
100 DU buy-in
21-15-9 of
{
Hang Squat Clean 155# (I did 115)
HSPU
}
100 DU cash out
16 min cap.

I had to wrap at 12 min due to work, so got through the 15's then did 50 DU cash out.

2018-07-26 WOD

active recovery day

WARM
std warmup
500m row

MAIN

A. Work to a heavy CJ
5x45, 4x95, 3x115, 3x135, 2x155, 1x175, 1x185(fail)

B. (Superset w above) HSHolds
5x~15s

C. strict MU practice
1,2,2,1(slow - 10s), 1(slow - 15s)

D. (Superset w above) 4xTuckFrontLever

E. One Arm Chinup progression
2x3 strict chinups
3x2/side One Arm Chinup (assisted)

2018-07-25 WOD

WARM
1k row
std warmup
200m run
snatch warmup drills

MAIN

A. Work to a heavy 1RM snatch
5x45, 4x65, 3x75, 2x85, 1x95, 1x105, 1x115(failed)

B. 2 rounds for time, 18 min cap
{
600m run
30 bar facing burpees
15 snatch 75# (Rx was 135#!)
}
17:15

I added:

C. 4 rounds, not for time
{
13/13/12/12 GHD Situps (50 total)
HSHold w hand taps, 15s
Straddle Front Lever <5s
}

2018-07-24 Travel Workout

Went to BCF this morning, but because I had to leave early for a flight, I went in early and did my own thing, so labeling this 'travel workout' despite it being the usual spot.

WARM
std warmup

MAIN

A. 1k row
~8:10

B. 200 KBS 53# & 15 strict MU, for time, broken up as follows:
{
10 rounds of:
1 Strict MU, 15 KBS

1 Strict MU, 14 KBS
1 Strict MU, 13 KBS
1 Strict MU, 12 KBS
1 Strict MU, 11 KBS
1 Strict MU
}
time: 17min

2018-07-23 WOD

WARM
std warmup
200m run

MAIN

A. 4x3 pushpress @ 85%
5x45 strict press; 5x45 pushpress, 1x5x95, 1x3x115,
main: 2x3x125 3x135, 2x145+1fail (145 was my previous PR!)

B. 20 min AMRAP
{
5 T2B
10 cal row
15 box jump 24"
20m OH DB Lunge 50# (10m per arm)
}
5 rounds + 20 reps = 270 reps

I added

C. 3 rounds, not for time
{
20s HSHold (w hand-stepping)
45s weighted plank hold 25#
}

2018-07-22 Sunday Run

A. Run 10.5km. 50:23; 4:48 pace.
(10.0k at 47:45)

2018-07-21 WOD

WARM
1750m row
std warmup
some of each of the movements below

MAIN

A. Partner workout - divide work as needed:
{
A1. buy-in 800m farmer carry 2x50# DB, trade-off DB as needed, any time DB touches ground (zero for us), add 10 burpees to A3.
A2. Divide work w partner on:
{
100 pullups (50 each - I did 15 C2B, 35 regular pullups)
100 pushups
100 goblet lunge 50#
100 S2OH one arm (push jerk) - 5 sets of 5/side, each
100 GHD situps - 5x10 each
100 wallball 20# - 5x10 each
}
A3. 20 synchro burpees
}
time: 38:40

I added

B. HSHolds
just a couple for ~10s each

2018-07-20 WOD

Small tweak in my back so I scaled somewhat

WARM
std warmup
~60 cal AirDyne in sets
snatch warmup

MAIN

A. Back Squat (off program so just writing down what I did, not that was prescribed)
5x45, 5x95, 5x135, 3x185, 3x185, 5x135

B. 6 min EMOM
{
1 Hang Power Snatch
2 OH Squat
}
2x65, 2x75, 1x85, 1x95

C. 12 min AMRAP
{
3 Power Snatch 75#
6 OH Squat 75#
9 Box Jump 24"
12 cal Airdyne
}
5 full rounds + 3 power snatch = 153 reps

I added:

D. One Arm Chinup progression work
2x3 strict slow chinups
3x2/arm One Arm Chinup, assisted

2018-07-19 WOD

Active Recovery Day

WARM
std warmup

MAIN

A. Row 1k
4:05

B. Work to a heavy CJ
5x45, 5x95, 4x115, 3x135, 2x155, 1x165, 1x175(failed)

C. (Superset w above) HSHolds
6x15s

D. 3 strict MU

2018-07-18 WOD

WARM
std warmup
2x400m run on treadmill
2x5 strict pullups

MAIN

A. 10 min EMOM
Odd: 5 MU (Did 4,4,4,3,3)
Even: 30s HSHold

B. 5 1 min sprints, 3 min rest b/t
{
6 HSPU
6 DB Snatch 50# (3/arm alternating
20m sprint
remainder of 1 min on Airdyne for cals. Score is cals on AD
}
Score: 9,8,8,11,10

I added:

C. 3 Tuck Front Lever
~10sec each

2018-07-17 WOD

WARM
std warmup
2x400m row
clean drills, pushpress drills

MAIN

A. 5x5 Pushpress at 80%
warm: 5x45, 5x75
main: 1x5@95, 4x5@115

B. 14 min AMRAP
{
4 Cleans @ 80% (I did 155#)
200m run
}
5 full rounds + 1 clean

I added:

C. 3 rounds, not for time
{
1 Strict MU (1 of these I did as a 20s slow one)
1 HSHold
5 abwheel rollout (from knees)
}

2018-07-16 WOD

WARM
std warmup (that I was late for)
deadlift warmup

MAIN

A. Deadlift 3x3@80%, 2x3@85# (I'm off the cycle, so scaled this some
warm: 2x5x95, 5x135, 5x185, 5x225
main: 2x3x275 (75%), 1x2@305(81%)

B. 7 min AMRAP
{
2 cal row
2 T2B
4 cal row
4 T2B
6,6,8,8,10,10....
}
Got through 12's, 14 cal row, 1 T2B. So 99 reps

3 min rest

C. 7 min AMRAP
{
5 burpee
10 DU
10 burpee
20 DU
15 burpee
30 DU

20 burpee
40 DU <--- got to here, finished DU's

}

150 reps

accessory work: Only had time for 2 rounds:

{

5 strict pullups (did the third round of this)

100m OHBarbellCarry 95#

5/leg Bulgarian split squat (bodyweight)

}

2018-07-15 Sunday Run

A. Run 10.12 km; 49:54; 4:56 pace

2018-07-14 WOD

Beefed it up today. Rx'd a workout rather than splitting w partner; and added some stuff before and after.

WARM

1000m row (~4min)
std warmup
weighted ball drills
shuttleruns (2 sets)

MAIN

A. 5x5 benchpress at ~70%
warm: 10x45, 10x95
main: 5x5 @ 135#

B. (superset w above) 5x10 Banded Hollow Rock Pulldowsns

C. "Kelly" 5 rounds for time
{
400m run
30 box jump 24"
30 wallball 20#
}
split times: 5:05, 10:45 (5:40), 17:35 (6:50), 23:42 (6:07), 31: 25 (7:43)
time: 31:25 (PR is 28:55)

I added:

D. 3 rounds, not for time:
{
15s HSHold
1 strict L-sit MU
}

2018-07-13 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Backsquat 2x5@75%, 3x5@80% (for those that are on cycle, which I'm not)
warm: 8x45, 5x95, 5x135
main: 2x5@185 (67%), 2X3@205 (72%)

B. 7 min AMRAP
{
3x12' rope climb (I did Rx+ which was 15', for 7/9 rope climbs. 12' for other 2)
10 dips (I did Rx+ which was ring dips)
}
3 rounds even

5 min rest

C. 7 min AMRAP
{
10 pullups (10,10,6+4, 6+2+2, 5+3+2)
200m run
}
4 rounds + 5 pullups

I added:

D. 3 rounds, not for time
{
1 HSHold (w hand taps) 15s
10 GHD situps
}

2018-07-12 WOD

Active recovery day

WARM
std warmup
200m run

MAIN

A. 1k row
3:50

B. Work to a heavy Clean & Push Jerk
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x175, 2x185(failed)

C. (Superset w above) HSHolds
HSHold w hand-taps, 15s per, 6 sets total

D. 3x1 Strict L-Sit MU

2018-07-11 WOD

WARM
std warmup

MAIN

A. 4x5 Push Press at 85#
8x45, 8x75, 5x95
3x5@115, 1x3@125
(115 is 80% of my ORM of 145, but I've been off cycle, so went a bit lighter)

B. 5 rounds. Each 1 min work 3 min rest
{
5 DB Thruster 2x50# (I did 2x35 first round, 2x50 next four rounds)
20m DBall carry 100#
Burpee over d-ball for remainder of 1min
}
score is # burpees: 10,6,7,8,9

I added:

C. HSWalk practice - 4 rounds
HSHold against wall w 8-10 shoulder taps

D. One Arm Chinup progressions
2x15s negative (two handed)
4x2/side, assisted with band

2018-07-10 WOD

WARM
std warmup
snatch drills

MAIN

A. DU practice. 2 rounds of
{
10 power jumps
5 S-S-P
5 S-S-D
10 DU
}

B. Work to an 80% ORM Snatch
5x45, 4x65, 3x75, 2x85, 2x95

C. 20 min EMOM - rotate through movements
{
1. 3 BarMU +  7 pushups (Rx was 5+10; I started at 3+10 then 3+7, then 3+5)
2. 50 DU (Rx was 60)
3. 3 Snatch at 80% (I did 95# and got all reps but one)
4. 25 cal Airdyne (I did 14 - don't think anyone hit 25)
}

I added:

D. HSHold practice
4x~20s

2018-07-09 WOD

WARM
std warmup

MAIN

A. July Challenge
{
1 min Row for cals (25)
1 min HSPU for reps (13)
}
score is total of both: 38 (last year I did 37: 23+14)

B. Front Squat (Pretty far off the prescribed cycle here, so won't write down what I was supposed to do, other than to say it was more reps than what I did on each of these:
warm: 5x45, 5x95, 5x135
main: 165x4, 185x2, 195x2 (75%, 82%, 87%)

C. 8 min EMOM
{
Power Clean
Hang Power Clean
Split Jerk
}
95, 115, 135, 135, 135, 155, 155, 175 (failed the jerk)

I added:

D. 4 rounds, not for time
{
Strict MU: 1,2,2,2
GHD Situp: 13,13,12,12
}

2018-07-08 Travel Workout

A. Run 9.42km; 45:58; 4:53 Pace

B. 100 pushups (20, 10, sets of 5-7 rest of the way)

2018-07-07 Travel Workout

A. HS practice on the beach
~20 or so HSHold attempts

B. Run 9.36km; 46:32; 4:58 pace

2018-07-06 Travel Workout

A. Run 9.72k; 50:13; 5:10 pace

2018-07-05 Travel Workout

Light workout while on the coast w fam

A. HS Practice
~20 or so HS attempts on the beach w kids

B. 1 mile run/climb
up sand dune and back. doesn't sound like much but it was brutal!

2018-07-04 WOD

WARM
std warmup
700m row
400m run

MAIN

A. "Holleyman" (as partner workout)
30 rounds (normally, Rx 30 RFT , but here swapped every other round w partner as 24m amrap)
{
5 wallball
3 HSPU (I did 5 rounds strict, rest kipping)
1 Power Clean 225# (I did 165)
}
20 rounds in 24min

4 min rest

B. "Tommy Mac" (as partner workout)
2 full rounds for time, this time doing all the work, but swapping barbell/partner work. I also scaled weight & reps and only did 1 round (scaled all kinds!)
{
10 burpees (Rx was 12)
6 Thrusters 95# (Rx was 12 at 115#)
10 burpees (Rx was 12)
6 Power Snatch 95# (Rx was 12 at 115#)
10 burpees (Rx was 12)
10 Push Jerks 95# (Rx was 12 at 115#)
10 burpees (Rx was 12)
6 Hang Squat Clean 95# (Rx was 12 at 115#)

10 burpees (Rx was 12)
6 OHSquats 95# (Rx was 12 at 115#)

}

didn't mark time down

2018-07-03 WOD

WARM
std warmup
1000m row
snatch balance 4x2 w PVC (1 set) or barbell (3 sets)

MAIN

A. 7 min EMOM
{
Snatch
Hang snatch
}
45, 65, 65, 75, 75, 85, 95

B. 5 rounds, 1 min each, rest 3 min
{
8 Power Snatch 75# (Rx was 10 reps)
6 D-Ball squats 70# (Rx was 100#)
remainder of min on AirDyne for cals
}
cals: 5,6,5,6,7

I added:

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

2018-07-02 WOD

Back at the box! (for 2 days)

WARM

1200 m row (in increments, while doing std warmup)
2 rounds
{
3 KB Deadlifts/side 36#
6 KBS 36#
5 pushups/walkups
}

MAIN

A. Deadlift (I'm off the cycle so this varied from prescribed)
warm: 5x45, 6x95, 5x135, 5x185, 5x225,
main: 5x275, 4x295, 1x305

B. 7 min amrap
{
100m shuttle sprints (4x25m)
6 pushups
10 air squats
}
8 rounds

5 min rest

C. 7 min amrap
{
5 KBS (shoulder height) 70#
25 DU
5 Burpee box jump overs
}
4 rounds

I added:

D. Work to a heavy clean
5x95, 4x115, 3x135, 2x155, 1x175, 2x185(both failed)

E. (superset w above)
D-ball situp 50#

2018-07-01 Sunday run & park workout

Ugh. Another 2 days off in June. Too much slacking (22 workout days in June, normally I should do 26-27).

A. 5k run. 21:06. 4:13 pace
28s PR!

B. 3 rounds
{
5 pullups
5 dips
1 legless rope climb (diagonal bar, really)
1 tuck front lever
BarMU (1 first set, 2 2nd, 3 3rd)
}

2018-06-28 WOD

active recovery day

WARM
std warmup
5x 100m row each w partner, burpees for every M over or below goal

MAIN

A. Work to a heavy CJ
5x45, 5x95, 4x115, 3x135, 2x155, 1x175(cleaned, but failed jerk), 1x75, 3x185(all failed to clean)

B. Superset w above
1 strict MU (7 total)

C. HSHolds
Just did 3 at ~20s

2018-06-27 Travel Workout

Was in South Lake Tahoe on a biz trip, stopped in at Crossfit Lake Tahoe for a workout.

WARM
10 each of:
{
I-Y-T's
pushup
air squat
strict pullup
ring face pulls
mountain climbers
}

MAIN

A. Every min on the min for 10 min: 1.. 2... 3... up to 10
{
Squat clean 50% (95#)
}
I got up to the 7's and just did 7 for the last 3 rounds after that. Thin air up there!
(49 total)

B. 5 rounds for time:
{
10 GHD situps
200 m farmer carry 2x36# KB (first round I did 2x44, then scaled)
}

2018-06-26 Travel Workout

Quick one as I had early meetings and got up late this morning.

A. 20-18-16-14...2 (110 reps total) of
{
Situps
air squats
pushups
}

B. Superset w above - 1 per round (10 total)
HS Hold 10-20s

2018-06-25 WOD

Back at the box! (For one day anyway)

WARM
std warmup

MAIN

A. Front squat progression (percentages are of ORM, but not sure I could hit my previous 225# now)
prescribed: 6x65%, 6x70%, 5x75%, 3x80%, 2x80%
warm: 8x45#, 6x95#
main: 6x135 (60%), 6x145 (65%), 5x155 (70%), 3x175 (77%), 2x185 (82%)

B. 3 rounds for time
{
30s (accumulated) L-sit on rings
20 burpees
10 Ring MU (I scaled to 8,6,6)
}
15:00 even

2018-06-24 Sunday Run

Back from vacation, back to the grind.

A. Run 10.00km, 45:50, 4:35 pace.

Fastest since Feb 4th, despite a week of eating poorly. Not bad

2018-06-22 Travel Workout

A. About 2miles of hiking.

B. 50 pushups (w the kids!)

2018-06-21 Travel Workout

A. ~5miles of hiking in Yellowstone

2018-06-20 Travel Workout

A. ~5miles of hiking in Yellowstone

2018-06-19 Travel Workout

A. 400m run

B. 5 HSHolds
~20s each

C. (Superset w above) 10 pushups
planche pushup progression, moving hands w each set

D. 3x3 DB Snatch 50#

E. 3x8 DB Bench 35#

F. 3x8 DB Row 35#

G. 3x8 DB Curl 30#x2, 35#x1

H. 3x8 DB OH raise

2018-06-17 Travel Workout

A. 5mile hike
not to long but pretty good elevation climb (at Crater lake rim)

2018-06-16 WOD

WARM

Std warm-up
2 rnds
{
10 Wallball 14#
10 burpees
10 box jump
10 medball situps 14#
}

MAIN

A. Start from top, 4 min amrap

B. Start from top, 6 min amrap

C. Start from top, finish for time
{
10 cleans 135#
20 box jumps 24"
30 HSPU
40 KBS 53#
50 DU
60 cal airdyne
}

A: 45 reps (15 hspu)
B: 78 reps (18 kbs)
C: 15:05

2018-06-15 WOD

WARM
std warmup
3 rounds
{
1 min row
1 min Airdyne
}
Deadlift warmup

MAIN

A. Deadlift 1x6@60% 1x6@65% 1x6@70%, 2x4@60%
{
warm: 2x5x45, 2x5@95
main: 1x6@135#, 1x6@185, 1x6@225, 2x4@275
35%, 50%, 60%, 75% (sort of off the rep scheme, but oh well)
}

B. "Lynne" - 5 rounds, for reps, 15 min time cap, but each round for done for reps
{
Max UB Benchpress at body weight (which would be 165, but I scaled to 135
Max UB pullups (kipping)
}
bench.pullup: 10.20, 10.12, 8.12, 6.10, 5.10
103 total (PR!)

I added:

C. 4 CJ 135#

2018-06-13 Travel Workout

Quick one as limited on time.

A. 1 mile run

B. Planche pushup progression.
sets of 5 pushups (6 sets) moving hands progressively further back

C. HSHolds
5, ~20s each

D. DB lateral/front raise
3x6 @ 10#

E. DB Curl
3x8/arm 60#

2018-06-12 Travel Workout

A. 10-9-8....3-2-1 (55 reps) of:
{
situps
pushups
5 strict HSPU per round (50 total)
pistols
50# DB Snatch
}
~20 min

2018-06-11 Travel Workout

Short run around campus while visiting University of Maryland w my son

A. Run 4.92km, 30:21; 6:10.

Slow! Partly because I was checking map periodically, but mostly I was just sluggish in the humidity.

2018-06-09 WOD

WARM
800m run
std warmup
snatch drills

MAIN

A. 8 min emom
{
1 snatch
2 OHSquat
}
5x75, 2x85, 1x95

B. 24 min amrap
{
100m run
20 boxjump 24"
200m run
20 HSPU
400m run
20 GHD situp
800m run
20 wallball 20#
}
1 full round, then 2nd round short of 400m run and 20 wallball (147 reps)

2018-06-08 WOD

WARM

std warmup

MAIN

A. Front Squat: 1x6 @60%, 1x6@65%, 1x5@70%, 1x3@75%

{

10x45

1x6@95, 1x6@115, 1x5@135, 1x3@155

}

B. June challenge 2 min amrap. Score is DL weight x reps

{

5 deadlift at 225 or 275 (I did 225)

5 burpees

}

finsihed 3 full rounds, then 3 DL's. So 18 DLx225 = 4050

C. 5 rounds, for time: 

{

20 sec L-sit (rings - though later rounds I dropped to 15s)

15 cal row

15 bench press 115# (did 3 rounds at that weight/reps, then 4th round 10 reps, 5th round dropped to 95#)

}

time: 13:30

2018-06-07 WOD

WARM
std warmup

MAIN

A. 500m row
1:55

B. Work to a heavy Clean and Jerk
5x45, 5x95, 4x115, 3x135, 2x155, 1x175, 1x185, 1x195(Clean only, failed the jerk), 1x200 (failed, but *almost* got under it)

C. HSHold (superset w above)
6x10-15s

D. Strict MU practice
5 medium-slow singles

2018-06-06 WOD

WARM
std warmup
KB shoulder work
3 rounds "cindy"
{
5 strict pullups
10 pushups
15 air squats
}

MAIN

A. 5x5 Push Press
warm: 5x45
main: 3x5@95#, 2x5@115#

B. 4 rounds, each for time, rest remainder of 4 min
{
5 Front Squats 115# (for 2 rounds, 135# for 2 rounds) (clean 1st rep)
40m dual KB carry 2x36#
15 cal airdyne
}
1:27
1:21
1:18
1:20

I added:

C. Snatch practice
4x45, 4x75, 4x80
1x85, 1x90, 1x95, 1x100

D. 3x2 Front Lever pull

2018-06-04 WOD

WARM
std warmup

MAIN

A. Back Squat: 1x6 @ 60%, 2x6 @ 65%, 2x4 @ 70%, 1x10 AHAP
{
warm: 5x45, 5x95
main:
1x6 @ 135 (50%),
2x6 @ 165 (60%),
1x4 @ 185 (65%),
1x10 @ 185
} (percentages vs my ORM of 285, which I don't think I could do at this point)

B. 3 rounds for time
{
3 MU (Rx was 5)
3 legless rope climbs 12'
50 walking lunges
25 Russian KBS 53#
}
time: 16:22

2018-06-03 Sunday Run

A. Run 9.92 km; 46:43, 4:43 pace

not quite 10k but slightly faster than last week's pace.

2018-06-02 WOD

WARM
std warmup
snatch & clean drills

MAIN

A. EMOM 10. Done w partner, so every movement needed to be completed w/in 30s
{
Even: 10 Deadlift ~60% (I did 185# - last 2 rounds were only 9 reps)
Odd: 12 GHD situps
}

B. W partner, 20 min amrao

50 HSPU buy-in (I did 5 strict and 15 kipping - parnter did DBpress)
{
3 power snatch each 95# ( Rx was full snatch at 115#
100m run together
4 CJ each at 135# (Rx was 5 full clean at 115#)
}
6 full rounds

I added:

C. StrictMU practice
3 singles

2018-05-29 WOD

Hooboy. Was a little sore after Murph yesterday.

WARM
std warmup
OH squat warmup

MAIN

A. Back Squat 1x8@50%, 1x6@60%, 2x6@70%
{
warm: 1x8@45, 1x5@95, 1x5@115
main: 1x8@135, 1x6@155, 2x6@175
}

B. 15 min AMRAP
{
20 DU
10 OHS 75# (Rx was 15@95#)
10 T2B
3 MU on rings (4 sets unbroken, 1 set 2,1) (Rx was 5 BarMU)
}
5 round even

I added:

C. 3 rounds
{
1 HSHold
10 GHD Situps
}

2018-05-28 Memorial Day "Murph"

First time doing it with a vest, beat my time from 5 years ago without one.

WARM
few of every movement, and abreviated version of std warmup

MAIN

A. "Murph". For time:
{
1 mile run (6:40)
100 pullups
200 pushups
300 air squats (35:30 (So ~29 min)
1 mile run 44:30 (9 min mile)
}

Total time: 44:30,

Compare with:
2011: 60 min - Half-Murph
2012: 55:45
2013: 48:25
2014: 39:59
2015: 37:18
2016: 37:08
2017: 34:52
2018: 44:30 (w 20lb vest)

Segmented this year as follows:
10 rounds of 6 pushups, 5 pullups, 6 pushups, 20 squats (50, 120, 200)
5 rounds of 5 pushups, 5 pullups, 5 pushups, 15 squats (25, 50, 75 --> 75, 170, 275)
1 round of 5 pushups, 5 pullups, 5 pushups, 10 squats (80, 180, 285)
1 round of 5 pushups, 5 pullups, 5 pushups, 15 squats (85, 190, 300)
5 pullups, 5 pushups, 5 pullups, 5 pushups, 5 pullups (100, 200, 300)

2018-05-27 Sunday Run

Not bad.dDidn't push too hard and yet was my fastest 10k in ~4 months or so.

A. Run 10.0km; 47:24; 4:45 pace

2018-05-26 WOD

WAR3M
std warmup
clean drills
400m run

MAIN

A. "Havana" (hero wod). 25 min AMRAP of
{
150 DU
50 pushup
15 Power Cleans 155# (Rx was 185#)
}
3 full rounds exactly

I added:

B. 3x HSHolds

C. 2x HS Negatives, with press-to-handstang negatives (not sure what to call these)

2018-05-25 WOD

WARM
std warmup
deadlift warmup

MAIN

A. 8 min emom
{
Odd: 5 DL 205#
Even: 12 T2B
}

B. 14 min AMRAP
{
50 Wallball 20#
40 cal row
30 HSPU (Did 10 strict, rest kipping)
20 SDLHP w 53# KB
10 Ring Dip
}
1 full round, 10 wallball (160 reps)

I added

C. One Arm Chinup progression
2x2/side One Arm Chinup assisted
2x1/side Archer Chinup

2018-05-24 WOD

Active Recovery day. Just did some skill work

WARM
std warmup

MAIN

A. 1k row
4:05

B. Work to a heavy Squat Clean & Jerk
45x5, 75x5, 95x4, 115x3, 135x3, 155x2, 175x2, 185x1 (Got the clean, failed the jerk), 195x1 (got the clean (PR!), didn't try the jerk

C. (superset w above)
HSHold ~15s (8 sets)

D. Strict L-Sit MU
1, 2, 1, 1

E. (Superset w above) Banded face pulls
3x15

F. 1 kipping MU, *no false grip* (which is a PR I guess)

2018-05-23 Travel Workout

Short run while in Redmond

A. Run 4.7km, 24:24, 5:11 pace

2018-05-22 WOD

WARM
std warmup
400m run

MAIN

A. Rope climb grip practice, etc

B. 10 min EMOM
{
Odd: 12 GHD situps
Even: 2 12' rope climbs
}

C. 5 sets, each for time (I only did 4 then had to leave)
{
15 cal row
5 burpee box jump over 24"
8 Push press 115 (Rx was 10)
}
1:40, 1:31, 1:29, 1:37

2018-05-21 WOD

WARM
3 min airdyne
std warmup
KB OHSquat 1x16#
snatch drills

MAIN

A. 6 min EMOM
{
Snatch
Hang Snatch
}
1x45, 2x65, 2x75, 1x95

B. 15 min AMRAP
{
50 DU (2 of 6 rounds UB)
10m HSWalk (I did HSPlateStepUps 3x2/round)
5 L-sit pullups (I did 1 L-sit strict ringMU
}
5 full rounds + 50 DU

Supplemental:
CJ 21's (modded a bit)
4x105
4x110
4x115
1x120, 1x125, 1x130, 1x135, 1x145 (should have done 140 then 145, but decided to keep going)
1x155, 1x 165, 1x175 (clean, failed Jerk)

2018-05-20 Sunday Run

Short one today. Wasn't feelin' it.

A. Run 5.0km. 23:17, 4:39

2018-05-19 WOD

WARM
500m row
std warmup
200m run

MAIN

A. 10 min emom
{
odd: 10HSPU or Rx+ 5 strict HSPU (I did strict)
even: 10 T2B
}

B. Partner "kelly" with buy-in/out
{
100 Russian KBS 53# (2x25 each)

Kelly: 5 rounds for time of
{
400m run (together w partner)
30 box jumps 24" (alternating 15 each)
30 wallball 20# (alternating 15 each)
}

100 Russian KBS 53# (2x25 each)

}

time: 28:05

C. 3 rounds, each movement for 30s for reps, 4:30 total

{

pullups

pushups

air squats

}

6,12,15

6,12,15

5strict,15,20

2018-05-18 WOD

WARM
std warmup

MAIN

A. Benchpress 4x8 at ~60%
warm: 10x45, 8x95
main: 4x8x135#

B. (superset with above). 4x6 Strict pullup

C. 12 min AMRAP
{
1 Clean 135# (Rx was 205)
4 BarMU
1 Clean 135# (Rx was 205)

10 Ring Dip

1 Clean 135# (Rx was 205)

15 burpees

1 Clean 135# (Rx was 205)

20 DU

}
3 rounds + 2 barMU

I added:
D. 4 rounds, not for time
{
6 strict chinups
4 deficit HSPU 3"
}

2018-05-17 WOD

WARM
std warmup

MAIN.

A. 1k row
3:54

B. Work to a heavy CJ (full clean, push jerk)
5x45, 5x95, 3x115, 3x135, 2x155, 2x175, 1x185, 1x195(failed)
(felt good to finally hit 185 in a full clean again - been a while)

C. (superset w above)
6x1 HSHold

D. 4x1 strict BarMU

E. (superset w above) 14,13,12,11 GHD Situps (50 total)

F. 3x1 Strict L-Sit MU

2018-05-15 WOD

WARM
std warmup
clean drills

MAIN

A. 6 min emom - 3 position clean drill
{
Clean
Hang Clean (from knee)
Hang Clean (from pocket)
}
95x2, 115x2, 135x1, 155x1

B. 5 rounds, each for time, starting every 4 min
{
12 cal AirDyne
20m dball front carry 100#
KB Hang Clean 2x36#
}
1:03, 0:58, 0:57, 0:53, 0:57

I added:

C. 4 rounds, not for time
{
1 Strict MU dropping into
1 kipping MU
14/13/12/11 GHD situps (50 total)
}

D. 2 strict L-sit MU

2018-05-14 WOD

WARM
std warmup
3 rounds
{
6 banded KBS 35#
3 Box Jump 30"
}
200m run
deadlift warmup

MAIN

A. 3x8 Deadlift
8x135,
8x185, 6x225, 6x255

B. 5 rounds for time, 12 min cap
{
12 T2B
9 Push Press 115#
6 box jumps 34"
}
time: 10:15

C. 125 pushups w equal rest/work (was 250 partner but I did it alone)

2018-05-13 Sunday Run

A. Run 10.03km, 49:56 , 4:59 pace

2018-05-12 WOD

WARM
std warmup
3 min treadmill run, light pace
3 rounds
{
5 KBS 36#
5 KB push press/arm 36#
}
200m run

MAIN

A. "Nate" - 20min AMRAP of
{
2 MU
4 HSPU
8 KBS 70#
}
10 rounds + 2 MU + 2 HSPU = 144 reps
PR over last time I did it - which was 8 rounds and change.

B. 5 min amrap (was 10 - had to cut it short to leave for an event)
{
odd: 10 T2B (3 rounds of this)
even: 15 WB 20# (2 rounds of this)
}

2018-05-10 WOD

Active Recovery day. Some skill work, and bench since I'm travelling friday.

WARM
std warmup

MAIN

A. 1k row
4 min

B. Work to a heavy 1RM
10x45, 8x95, 6x135, 4x155, 1x175, 1x195failed

C. 3x8/side DB Row 35# (superset w above)

D. 2x3 Tuck Front Lever

E. 2x3 Tuck Back Lever

F. 3x2 Strict MU

2018-05-09 WOD

WARM
std warmup
3 rounds
{
6 pullups, strict
10 pushups
20 s Superman
10 s hollow hold
}

MAIN

A. "Mr Joshua". 5 rounds for time of
{
400m run
30 GHD situps (I scaled to 20)
15 Deadlifts 250# (I scaled to 10 reps at 225)
}
23:44

B. 4x3 OH Press
8x45, 5x75, 3x95, 3x105, 3x105

I added:

C. One Arm Chinup progression
{
2x5 strict chinup
3x2/arm One Arm Chinup (assisted)
}