2018-04-30 WOD

WARM
std warmup
3x
{
8 RDL deadlifts w 26# KB
8 KBS 26#
}

MAIN

A. 4x5 Deadlift at 80%
(I've been off for this cycle. 80% for me WOULD be ~300#
warm: 10x45, 5x95, 5x135, 5x185
main: 5x225, 5x275, 5x275

B. "Barbara" - 5 rounds for time, 3 min rest b/t round (exactly)
{
20 pullups
30 pushups
40 situps
50 squats
}
times: 4:26, 5:08, 5:26, 5:08, 5:33
total time: 37:51 (previous was 41:09, back in Nov of 2013!)

2018-04-28 WOD

WARM
std warmup
40 wallball passes
warmed up cleans & pullups

MAIN

A. "Badger". 3 rounds for time, 40 min cap
{
30 Squat Cleans 95#
30 pullups
800m run
}
time: 32:40 (0:40 slower than my PR - I'll take it

B. For time:
{
100 pushups
150 Air squats
}
time: 5:43 for the pushups, 11:15

2018-04-27 WOD

WARM
3 min AirDyne
std warmup

MAIN

A. 6 min AMRAP
5 BarMU or 3 strict (I did 2 strict/min, missing 1 on each of last 2 min, so 10 total)

B. 4x6 OHPress
10x45#
4x6x75#

C. 18 min amrap
{
10 HSPU
100m run
8 Hang Power Clean 135# (Rx was 15 at 155#)
100m run
20 Box Jump 24"
}
3 rounds + 10HSPU + 100m run + 1 clean

2018-04-25 WOD

WARM
std warmup
snatch warmup

MAIN

A. 5 min EMOM
{
1 Halting Snatch (2s pause at knee) 75#
1 OH Squat 75#
}

B. Metcon. 5 rounds, each for time, 1 per each 5 min
{
15 cal airdyne
5 burpee box jump 24"
10 pullup (Rx was C2B)
}
1:22, 1:20, 1:15, 1:16, 1:24

C. 4x6 Deadlift at 75% (short on time, so just built over 4 sets
6x95#, 6x135, 6x185, 6x225

D. One Arm Chinup (assisted)
2x2/arm

2018-04-24 WOD

WARM
std warmup
200m run

MAIN

A. activiation. 3 rounds not for time
{
3 box jump 24" box from seated on 12" box
10 banded RDL's/leg
}

B. 3x6 back squat at ~70-80%
warm 5x45, 5x95, 5x135
main: 6x185, 6x185, 4x185 (65% of my 285 1rm, but I don't think that'd be my 1rm today anyhow)

B2. 1x20 back squat at 40% of that
1x20 135# (actally about 50% of 285)

C. EMOM 10
3 split jerk, building (and 1 power clean)
2x3@95, 3x3@115, 4x3@135, 1x3@155
1 min to swap weight (took me 1:30 actually)
5 min AMRAP
{
10 S2OH (push jerk) 75#
25 DU
}
got 5 rounds exactly

D. accessory. 3 rounds not for time
{
10 GHD situp
10/arm DB ext rotation 15#
1,2,3 Strict MU
20s HSHold
}

2018-04-23 WOD

WARM
std warmup
2 min airdyne

MAIN

A. 6 min emom
{
5 ring dip (Rx was on matadors)
5 pullups (Rx was strict)
}
30+30 reps total

B. "DG" - 10 min AMRAP
{
8 T2B
8 DB Thrusters 2x35#
10 DB Lunge (5/side, 2x35#
}
6 rounds, but went to 10:15 to finish up

C. 3 rounds max unbroken C2B Pullups, wait 2 min b/t
did 8 reps all 3 times. Could mave maybe gone a bit more on first set or two, but tendonitis acting up a bit.

Accessory

D. 4 rounds, not for time
{
8/arm DB Bench 2x30#
8/arm DB Row 30#
14,13,12,11 GHD Back Extension (50 total)
}

2018-04-22 Sunday Run

A. Run 9.2km, 44:44, 4:52 pace

Ended up a little shy of 10k, but at least my pace was under 5m/km

2018-04-21 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 12 min amrap
odd: 12 GHD situps (72 total)
even: 10 ring dips (60 total)

B. partner workout, run together, split work as needed for middle section. 30 min cap (told to do buy-out run at 28min)
{
800m run (3 min)
5 rounds:
{
25 HSPU (we got 4 rounds of 25 done, of which I did 13/round, plus 15 at the end, of which I did 8. 60 total)
50 wallball 20# (4 rounds of 25 each, 100 total)
10 D-ball cleans 100# (4 rounds of 5 each. 20 total)
} (25 min)
800m run (3:30)
}
31:30 total

2018-04-20 WOD

WARM
std warmup
20 wallball passes

MAIN

A. April monthly challenge
max reps unbroken thrusters 95# - can only rest at top.
I did only 16. Really should have warmed up more and could have done at least 25 I think.
(just checked and in 2016 we did this and I did 18. In 2017 we did it and I didn't write it down?)

B. 3x6 (Rx was 3x8) OH Squat
3x6 @ 75#

C. 16 min AMRAP
{
5 Snatch 65# (Rx was 135#)
10 pullups
20 cal Airdyne
}
5 rounds + 3 snatches

Accessory work:

D. CJ 21's routine - start at 40%, add 5#, do 5,5,5 and 6 singles:
5x75, 5x80, 5x85
1 each at 90, 95, 100, 105, 110, 115

2018-04-19 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
3:54

B. Snatch work
3x5 w PVC
Power snatch 3x45, 3x75, 3x95, 3x115, 2x135(failed both - and both were from the hang)

C. 3 rounds, not for time
{
1 StrictMU
10 sec one arm bar hang (per arm)
}

D. 3 rounds, not for time
{
15s HSHold
3 Tuck Front Lever Pullups
}

2018-04-18 WOD

WARM
std warmup
500m row

MAIN

A. 3 rounds, not for time
{
5 plyo pushups to plates
20s HSHold
}

B. 3x8 OH Press
3x8 @ 75#

C. 5 rounds, each for time, on 4min mark
{
5 Hang power clean 115# (Rx was 135)
8 Front Squat 115# (Rx was 10 at 135)
15 cal row
}
1:45, 1:39, 1:35, 1:37, 1:41

I added

D 3 rounds, not for time
{
10 barbell glute bridge
10 banded facepulls
1 StrictMU
3 strict T2B
}

2018-04-16 WOD

WARM
std warmup

MAIN

A. 10 min AMRAP
7 T2B (Rx was 10)

B. 14 min AMRAP
{
5 BarMU
10 box jump 24"
20m DB OH Lunge 35#(x1)
100m run
}
3 full rounds + 5 BarMU + 10 Box Jump + 5m lunge

C. 300 air squat w partner
partner rests while other squats - break up as needed
8:25 (so 4:10 of squat hold and 150 air squats

I added:

D. 3 rounds, not for time:
{
12 GHD back extensions
12 GHD situps
}

2018-04-15 Sunday Run

Quick one while in Bend

A. Run 4.99km, 27:24, 5:30 pace (high altitude? felt super sluggish)

2018-04-13 WOD

WARM
std warmup
40 medball toss 12#
300m row

MAIN

A. activation, 3 rounds not for time
{
5 supine medball drop-toss 12#
10 banded straight-arm lat pulldown
}

B. 4x8 Benchpress
8x95, 3x8x135#

C. (superset w above) 4x8 chinup

D. 20 min amrap
{
3 rounds Cindy (5 pullup, 10 pushup, 15 air squat)
1 heavy squat clean 155# (Rx was 225)
400m run
}
managed 4 full rounds in 20:30

2018-04-12 WOD

Active recovery day, skills work

WARM
std warmup

MAIN

A. 500m row

B. Work to a heavy Squat Clean & Jerk, focusing on form
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165

C. (superset w above)
1 HS Hold ~10-20s trying to balance

2018-04-11 WOD

WARM
std warmup
snatch drills
2x20 DU

MAIN

A. 3 rounds, not for time
3 box drop-jump
5 KB Windmill/side

B. 4x5 Back Squat to box
95, 115, 135, 155 (5 reps each)

C. 5 rounds, each for time, starting on 4min increments
{
20 cal Airdyne
5 power snatch 75#
5 bar-facing burpees
}

I added my own birthday challenge:

D. 49 Muscle-ups
30 for time split was 14min (PR)
whole thing took me 38 min (I slowed a lot on the back half!)

2018-04-10 WOD

WARM
std warmup
3 rounds
{
5 wallball 12#
5 box jump 20"
1 shoulder stretch 15s/side
}
clean drills

MAIN

A. 6 min EMOM. Clean complex
{
Power Clean
Hang Clean
Push Jerk
Split Jerk
}
2x45 (warmup), 2x95, 3x115, 1x135#

B. 4x5 Deficit RDL
2x5 @ 95, 2x5 @ 115#

C. Partner workout. For time, 18 min cap:
30 devils press 2x35# (15 each)
6 rounds
{
10 d-ball clean 100# (5 each)
100m run together
}
30 devils press 2x35# (15 each) <--only got to 7 each at time cap

2018-04-09 WOD

WARM
std warmup

MAIN

A. Tabata DU
~25reps, x8 sets

B. 12 min AMRAP
{
10 HSPU
3 12' rope climbs (Rx was 5)

15 cal row

} 4 full rounds + 10 HSPU + 3 rope climbs

C. W partner, 150 pushups
4:33, 75 each (15, then sets of 5)

D. 3 rounds, not for time
{
8 BB glute bridge
2/side One Arm Chinup (assisted)
1 Strict MU
}

2018-04-08 Sunday Run

A. Run 9.43km, 46:18, 4:55 pace

First distance of that length in over a month, so happy I could keep pace under 5min

2018-04-07 WOD

Warm
1k row
Std warmup

MAIN

A. 20 min EMOM
Odd: Strict HSPU (Rx was 10 kipping, I aimed for 5, but got 2x5, 3x4, 5x3 – so 37 total )
Even: Strict MU 2 (Rx was 5 kipping. So 20 total, plus 1 when warming up, so 21)

B. 8 min amrap
{
Partner 1: 14 cal row
Partner 2: 10 DB Hang Clean & Jerk 50# - 5 on right, then 5 of left
}
4 rounds of each movement (i. as if doing 4 rounds alone

C. 8 min cap for:
{
1,2,3,4,5,6,7,8,9,10
Bar-facing Burpees (do 1, then partner does 1, then 2 and 2, then 3 and 3…)
One complete,
OHS 115# as many reps as possible before time cap
}
We got the burpees done right at the cap. I did 1 OHS at 95# after just to say I did one

2018-04-06 WOD

WARM
std warmup
40 wallball toss 10#

MAIN

A. kip pullup progressions
3x5 kip swings
3x5 kipping pullups

B. 4x6 push press at 21x1 temp
4x6 @ 95#

C. 5 rounds for time, 20 min cap
{
400m run
20 wallball
10 pullups
}
time: 18:24

D. CJ progression (was supposed to be 5# increments, but I did 5/side by mistake - oops)
5 CJ at 95# (50%)
4 CJ at 105
4 CJ at 115
1 CJ at 135
1 CJ at 155

1 CJ at 165

1 CJ at 175

E. 3 Strict MU - slow tempo

2018-04-05 WOD

Active recovery day

WARM
std warm

MAIN

A. 1k row
~4min

B. Work to a heavy squat clean & jerk, focusing on form
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 1x175(failed)

C. (superset w above)
HSHold ~15s (7 sets)

D. 4 sets HS Plate step up/down

E. 2x3 Tuck Front Lever

2018-04-04 WOD

WARM
std warmup
light kettlebell work (lunges, kbs, etc)

MAIN

A. 3 rounds, not for time
{
10 banded goodmornings
10 BB pendlay rows 75#
}

B. Deficit RDL 4x6, 21x1
75, 95, 115, 135

C. 5 rounds, each for time, rest remainder of 5min
{
15 cal row
5 d-ball cleans 50# (Rx was 100#)
10 alt d-ball lunge 50# (Rx was 100#)
}
2:20 (had to switch from 70# to 50#), 1:50, 1:43, 1:40, 1:35

I added

D. 1,2,3,2,1 of
{
Strict MU (9 total)
1 HSHold per round (5 total)
}

2018-04-03 WOD

WARM
std warmup

MAIN

A. 4x 15s plate jumps, 15s rest

B. 4x6 Front Squat at 21x1 tempo
4x6 @ 95# (50% would have been 115 or so but decided to go light)

C. 12 min AMRAP
{
5 back squat 95# (Rx was 185)
20 DU
15 cal Airdyne
}
5 rounds + 2 squats (202 reps)

I added

D. 1x15 Clean 95# (working on form)

2018-04-02 WOD

WARM
std warmup

MAIN

A. 10 min emom
7 T2B (Rx was 10)

B. For time, 18 min cap
{
100m run buy-in
50 DB Snatch 35# (Rx was 50#)
40 situp
30 DB Push press 35# (all on right arm)
20 box jump 24"
10 pistols (5/side)
20 box jump 24"

30 DB Push press 35# (all on left arm)

40 situp

50 DB Snatch 35# (Rx was 50#)

}

time: 17:57

I added:

C. 3 rounds

{

1 Strict MU

1 HSHold ~20s

}

2018-04-01 Sunday Run & light workout

A. 5.11km run; 24:26; 4:47 pace

B. 1,2,3,4,5
{
dips
strict pullup
}

C. BarMU
2 kipping
1 strict