2018-01-30 WOD

WARM
std warmup
500m row
thuster warmup

MAIN

A. DU progression
2x20 SU
2x10 power jump
2x5 S-S-PJ
2x5 S-S-DU

2x10 DU

B. CF Open 17.5, but with 16 min cap
{
9 thruster 95#
35 DU
}
I got 8 rounds + 7 thrusters. If we'd continued, I could have made ~18 min or a bit more, which is better than my 21 min time last year. I did first 2 rounds unbroken on thrusters, but I think going forward I'd do 5+4 right from the beginning, w a timed break under 10s.

C. 3x3 weighted pullup
3x15#, 3x25#, 2x36# (failed 3rd rep)

Accessory work

D. 3 rounds, not for time
{
15 GHD situps
6 GHRaise
}

E. 3 rounds, not for time
{
Tuck Front lever
Tuck Back Lever (managed a straddle back lever for a few seconds!)
}

2018-01-29 WOD

WARM
std warmup

MAIN

A. Front squat 5x6, 65% (I just built as I went - wasn't sure what percentages were, looked up afterward
5x95, 5x125, 5x145, 5x165, 5x165
42%, 55%, 65%, 75%, 75%

B. "Mary" 20 min AMRAP
{
5 HSPU (Did all of these strict, to skull mat)
10 pistols (5/side) (did all of these without holding leg)
15 pullups
}
6 rounds + 5 hspu + 10 pistols = 195 reps

Accessory

C. 3 rounds, not for time
{
6/arm DB Incline Bench 35# (with other hand holding db at length for stability)
6/arm DB row 35#
}

D. One Arm chinup work
2 very slow negative chinup
2/side one arm bar hang
3x1/side One Arm Chinup - assisted

2018-01-28 Sunday Run

A. Run 10.0km, 46:45, 4:41 pace

2018-01-27 WOD

WARM
std warmup
750m row

MAIN.

A. 20 min AMRAP. Partner workout. one works, one does other movement per below.
{
100 wallball (5x10 each, partner does barhang while other works
100 boxjumps 24" (5x10 each, partner does OH Plate Hold 45#)
100 medball situps 20# (we did 50 each, but then later realized we were supposed to do 100 each, so (those are below)
100 d-ball cleans (over) 100# (did 30 total - 15 each), then realized the thing above
76 medball situps (38 each) 20#
}

B. 150 cal airdyne for time
3x20 each, then a set of 15
4:25

I added:

C. MU practice
1 MU
1 strict MU
4 SLOW strict MU (15-20s each)

2018-01-26 Travel (mini) workout

Was travelling, didn't have much time in hotel in the morning

A. 100 pushups (20,15,10,10, 8,7, small sets after that)

B. HSHolds (only a few)

2018-01-25 WOD

Active recovery day

WARM
std warmup
foam rolling (oof, those DB snatches yesterday!)

MAIN

A. Row 500m

B. Work to a heavy Power Clean + Push Jerk
95x5, 115x4, 135x3, 155x2, 165x2, 175x1(hang power clean, no jerk)

C. (superset w above) HSHold
5 for ~20s. Got one at 10s off teh wall.

D. 5 rounds, not for time
{
3 strict pullups, 3 strict C2B pullups, 1 Strict BarMU(x)
5s one arm hang, per arm
}

2018-01-24 WOD

WARM
std warmup

MAIN

A. 5x5 Front Squat
warm: 10x45
main: 5x95, 5x115, 5x135, 5x155, 5x175

B. 20 min EMOM
first 10 min:
{
Even: 14 cal row (Rx was 15 cal but I stopped at 50sec)
Odd: 10 HSPU (2 sets unbroken, others broken, but ALL strict!)
}
second 10 min:
{
15 cal Airdyne
12 DB Snatch 35#
}

I added;

C. 4 rounds, not for time
{
10 banded face-pulls
One arm Chinup (assisted) (3 chinups 1st round, 2 assisted one-arm per side other rounds)
}

D. 3 rounds, not for time
{
Tuck Front Lever (one leg extend, ~5sec)
Tuck Back Lever (one leg extend, ~5sec)
}

2018-01-23 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Activation - 3 rounds not for time
{
5 power cleans 45#
10 kip swings
5 box jump 24"
}

B. CF Open 11.5. 20 min AMRAP
{
5 Power Cleans 145#
10 T2B
15 Wallball 20#
}
8 rounds, 2 cleans = 242 reps
(FWIW, I went back and looked at the old leaderboard and that would have put me at 5527th place out of 10500 people that did the workout. 53rd percentile or slightly below middle.)

Accessory

C. 3 rounds, not for time
{
5 strict pullups
10 KB bottoms up single arm press 26#
10 KB front rack lunge 26#
}

D. 3 rounds, not for time
{
HSHold ~20s
Strict L-sit MU from floor (did 2 of these)
}

2018-01-22 WOD

WARM
std warmup
2 min Airdyne

MAIN

A. 5x8 Deadlift @ 50%
8x135, 8x165, 8x185, 8x185, 8x185

B. EMOM 5
{
Power Snatch
OH Squat
Snatch
}
2x65, 2x75, 1x95

C. 3 rounds for time
{
30 DU
20 DB Snatch (10/side) 35#
10 Burpee box jump 24"
}
time: 9:05

Accessory

D. 4 rounds, not for time
{
10 GHD situp
10 GHD back extension
Strict MU (unbroken): 1, 2, 3, 1(didn't have 4 in me on last round)
}

2018-01-21 Sunday Run

A. Run 10.01km; 49:46; 4:58 pace

2018-01-20 WOD

WARM
750m row
std warmup

MAIN

A. Benchpress 2-3-4-5-4-3-2, building
2x95, 3x115, 4x135, 5x155, 4x155, 3x155, 2x165

B. 2 rounds for time
{
5 rope climbs (did 3, legless)
10 BarMU
20 pistols
30 HSPU (did 11 strict, remainder kipping, all 30 kipping in round 2)
40m Farmer Carry (2x70 first round, 2x56 2nd round (someone put the 70's away)
500m run
60 wallball 20#
}
34:25

2018-01-19 Travel Workout

A. 5k run, not timed, ~24min

2018-01-17 WOD

WARM
500m row
std warmup

MAIN

A. Jan Challenge - 20 wallwalks for time
4:35 (dang - looked it up and last time I did 4:15 - I could have beat that if I'd pushed harder)

B. 5 rounds for reps. 30s on, 30s off, 25 min total
{
Lunges w 70# d-ball on shoulder
Airdyne for cals
pullups
ring dips
row for cals
}
round 1: 10, 13, 12, 12, 10 = 57
round 2: 10, 11, 11, 10, 9 = 51

round 3: 10, 12, 11, 11, 10 = 54

round 4: 10, 13, 11, 11, 10 = 55

round 5: 11, 14, 11, 10, 12 = 58

Accessory:

A. MU practice/skill work
Just did 5 strict (1 at a time)

2018-01-16 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
10 cal row
10 air squats
10 push press 45#
}

B. CF Open 16.5 (and 14.5)
21,18,15,12,9,6,3 of
{
Thruster 95#
Bar facing burpees
}
18:15. A little slower than my best time in '16, but I lost count during one round of the burpees and may have missed a couple? Either way, this was acceptable time, and I felt like I pushed myself pretty hard, but not 110% 'open level' effort.

C. 6 rounds, not for time
{
3 weighted dips - 2x0, 2x16, 2x26
3 weighted pullups - 2x0, 2x16, 2x26
}

2018-01-15 WOD

WARM
std warmup

MAIN

A. kipping pullup practice
10 kip swing
10 kip swing high pull
4x5 kipping pullup practicing form

B. 12 min AMRAP
{
2 cal Row
2 T2B
4,
4,
6,
6,....
}
I got through the 16s (2,4,6,8,10,12,14,16 * 2 = 144) + 16 cal row of the 18's = 160 reps total

C. 5x4 Deadlift at 13x1 tempo (3s descent).
Only did 4 sets: 135, 185, 205, 225

Accessory work:

D. 3 rounds, not for time
{
15 GHD back extension
15 GHD situp
45s weighted plank hold (16# KB on belt
}

E. 3x ~20s HSHold

2018-01-14 Sunday Run

A. Run 10.00 km; 47:34; 4:35 pace

2018-01-13 WOD

WARM
std warmup
250m row

MAIN

A. 3 rounds, not for time
{
8 air squats
4 pullups
8 pushups
}

B. 21-15-9-15-21. 10 min cap
{
Goblet Squat 53# (Rx was 70#)
pullup
}
time: 9:30

C. 4 rounds, each for time, 2-3 min rest (top of min, so ~2.5min rest)
{
15 cal AirDyne
10 box jump 24"
10 HSPU or pushups (keep moving, so go from one to the other if failing)
}
Round 1: 1:20 (10 hspu)
Round 2: 1:30 (8 hspu, 2 pu)

Round 3: 1:35 (5 hspu, 5 pu)

Round 4: 1:31 (5 hspu, 5 pu)

(of the 28 hspu, 22 were strict)

2018-01-12 WOD

WARM
40 wallball passes
std warmup

MAIN

A. 5x4 back squat, 12x1 tempo
5x5 @ 115 (kept it light)

B. 12 min AMRAP
{
10 Power Snatch 75# (Rx was 15)
30 DU
15 wallball 20#
30 DU
}
3 full rounds + 5 snatches (260 reps)

C. 5 min AMRAP
135# benchpress
5x6 = 30 reps

D. 5 min AMRAP
strict chinups
5x5 = 25 reps

2018-01-11 WOD

Active recovery day. Did some skills work and moderate activity.
WARM
500m row
std warmup

MAIN

A. Not for time. 1-2-3-4-3-2-1 of
{
strict MU
pistols (x2 - count is per side)
DB Snatch 50# (x2 - count is per side)

}

B. 3 rounds, not for time

{

3 tuck front lever

1 tuck back lever

2 one-arm chinups per arm

}

2018-01-10 WOD

WARM
std warmup
clean drills

MAIN

A. 8 min EMOM
{
Power Clean
Front Squat
Split Jerk
}
2x95, 2x115, 2x135, 2x155

B. 20 min AMRAP
{
3 MU (Rx was 5). I did these kipping, and last 3 rounds, did sets of 3 unbroken.
10 devils press 2x30#
15 burpees
400m run
}
4 rounds + 3 MU + 5 presses

I added:

C. 3x8 inclined DB bench press 2x35#

2018-01-09 WOD

My nightmare WOD from 16-17 Opens. I scaled DL's due to a tweaky back, so it wasn't too bad.

WARM
std warmup
20 medball toss
Airdyne sprints (~40 cal total)

MAIN

A. Activation. 3 rounds, not for time
{
8 KB Thruster (4/arm) 36#
8 KB SDHP 36#
8 KBS 36#
}

B. CF Open 17.4 (16.4). 13 min AMRAP of
{
55 Deadlift 225# (I scaled to 155#)
55 wallball 20#
55 cal row
55 HSPU
}
Got to the HSPU and did 5,4,3,3 (15). So 180 reps, scaled.

Accessory:

C. Strict MU
1,2,2

D. 3 rounds, not for time
{
30s weighted plank 25#
10 Weighted GHD back extension 25#
}

2018-01-08 WOD

WARM
std warmup
1k row

MAIN

A. 5x4 OH Squat, 2 sec hold at bottom
45x4, 65x4, 65x4, 75x4, 75x4

B. 4 rounds for time
{
20 Front Rack alternating KB lunge 2x36# (Rx was 2x53#)
15 T2B
10 KB Thruster 2x36# (Rx was 53#)
}
time: 10:57

Accessory work:

C. 4 rounds, not for time
{
10 IYT's (on bench, no weights)
15 GHD situp
30s HSHold
}

2018-01-07 Sunday Run

A. Run 10.0 km, 46:55, 4:42 pace

2018-01-06 WOD

WARM
std warmup
500m row
several each of movements below

MAIN

A. work in groups of 3 (we did a group of 4):

2 people rowing, get both rowers to 400 cals (so about 200 each)

Other 2 people split up work below. One works, one rests. Swap out with rowers as needed.
{
200 Wallball (50 each) 20#
150 Thrusters (37 each) 95#
100 Deadlift (25 each) 155#
100 Front Rack lunge (25 each) 95#
100 dip (did about 30 each as one guy opted out)
}
buyout:
30 rope climbs (12', did 10 each, legless)

Didn't write the time down, but was about 40 min I think

2018-01-05 WOD

WARM
std warmup
40 wallball passes
snatch drills, OH Squat w bar, push press drills

MAIN

A. 5x3 push press
75, 95, 105, 115, 135

B. 5 rounds, each for time, starting each on 3 min mark (0, 3,6,9,12)
{
6 burpee box jump over 24"
10 OH Squat 75# (Rx was 115)
12 pullup
}
Times: 1:20, 1:30, 1:35, 1:37, 1:35

Accessory work

C. 3 rounds, not for time
{
12 GHD Situp
1 HSHold ~20s
5 chinup (slow, strict)
}

2018-01-04 WOD

Active Recovery Day. Did some skills work

WARM
std warmup
60 cal Airdyne

MAIN

A. 500m row

B. 3x1 Tuck Back Lever

C. 3x2/side One Arm Chinup (assisted) (superset w B)

D. 4x1 Straddle Front Lever (band-assisted)

E. 3x10 face pulls (superset w D)

F. 4 HS Hold ~20s

G. MU work (superset w F)
1 kipping
1,2,1 strict

2018-01-03 WOD

WARM
std warmup
clean drills

MAIN

A. 8 min EMOM
2 CJ (Power Clean, Power Jerk)
2x2x115, 2x2x135, 2x2x155, 2x2x165 (failed last rep jerk)

B. 20 min AMRAP
{
4 full cleans 135# (Rx was 185#)
14 DB Thruster 2x35# (Rx was 16 reps at 45#)
400m run
}

ACCESSORY:

C. 3 rounds, not for time
{
8 DB Bench 2x30# 31x1 tempo
8 DB Curl (per side) 2x30#
}

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

2018-01-02 WOD

WARM
500m row
std warmup
snatch drills

MAIN

A. CF Open 16.3. 7min AMRAP of
{
10 Power Snatch 75#
3 BarMU
}
When I did this one in the open, I got 4 rounds + 8 reps. Knowing I'm in worse shape, I was hoping for 4 rounds. However, I failed a bunch of BarMU's, but didn't do extra attempts (i.e. 3 attempts/round, getting ~2/round), and made 4 rounds of that. OK, but not great.

B. 14 min AMRAP
buy-in: 30 D-Ball Cleans 100# (took ~3:45)
{
6 HSPU (I did these strict)
8 T2B
12 Cal Airdyne
}
6 cals short of 4 rounds

Accessory work

C. 3 rounds, not for time
{
10 GHD situps
8 DB Row/arm 30, 35, 45#
}