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)
}

2018-05-08 WOD

WARM
std warmup
clean drills

MAIN

A. 6 min EMOM
{
Power Clean
Hang Clean (full)
Push Jerk
Split Jerk
}
95, 115, 115, 135, 135, 155

B. 5 rounds, each for time, starting every 4 min
{
15 cal row
6 burpee over erg
4 Power Clean 135 (rtx was 6@155)
}
Times: 1:32, 1:32, 1:30, 1:32, 1:35

I added:

C. 5 rounds, not for time
{
1 HSHold ~15s
1 slow strict MU
10 GHD situps
}

2018-05-07 WOD

WARM
std warmup
40 wallball passes
200m run
clean drills

MAIN

A. Monthly challenge - max weight moved ground to overhead in 3 min
choice of CJ or Snatch; weight choice of 95, 135, 165
I did CJ at 135. 20 reps. = 2700

B. Back Squat 4x3 @ 85-90% (I'm off this cycle so went a little lighter
5x95, 5x135, 3x185, 3x205, 3x225

C. 1x10 Back Squat (Rx was 1x20 but was running out of time) @ 50% ish
1x10 at 135#

D. "Mary" - 20 min AMRAP
{
5 HSPU
10 Pistols (5/side)
15 pullups
}
7 rounds + 5HSPU + 10pistols + 10 pullups = 235 reps (PR!)

2018-05-06 Sunday Run

A. Run 21.04 km 1:56:03, 5:33 pace

not a bad time considring I wasn't trained for it. But it was nice out, I skipped yesterday, so today I decided to go long

2018-05-04 WOD

WARM
std warmup, but was late and missed most of it

MAIN

A. 12 min build to a heavy
{
3 snatch-grip push press
3 OHSquat
}
I just focused on form and used as part of warmup
45, 65, 75, 75, 85, 95

B. 20min AMRAP
{
12 Deadlift 155#
10 Box jump 24"
8 T2B
6 MU (did most sets as 3,2,1)
400m run}
1 400m run short of 4 rounds.

C. 300 Airsquats w partner
back and forth sets of 15. ~7 min

Accessory

D. 3 rounds not for time
{
12 DB Bench press 2x30#
6 Weighted chinup 30#
12 GHD Situps
}

2018-05-03 WOD

Active recovery day.

WARM
std warmup

MAIN

A. 500m row
2min

B. 2/side TGU
26, 26, 35#

C. 2/arm HSPlateStep (superset w above), 3 rounds

D. Work to a heavy push jerk (off the rack)
10x45, 5x95, 4x115, 3x135, 2x155, 2x175, 1x190 (failed)

E. 2/side assisted one arm chinup (superset w above)

F. 2 StrictMU

2018-05-02 WOD

WARM
std warmup
some light KBL DL's, box jumps, etc

MAIN

A. activation. 3 rounds, not for time
{
6/side bulgarian split squat (body weight)
10mx2 banded side-step
}

B. 4x5 back squat at 80% (80% for me would be ~220 - but I'm way off my ORM)
warm: 5x45, 5x95, 5x135
main: 2x5@185, 2x5@205

C. 12 min AMRAP
{
1 CJ 135# (full clean - Rx was 80% or 205 180# would have been 155, but I scaled)
10 wallball 20#
1 CJ 135#
30 DU
}
6 rounds plus 1 clean.

Accessory:

D. 3 rounds, not for time
{
6 strict pullup
8 strict ring dip
}

2018-05-01 WOD

WARM
std warmup
snatch warmup

MAIN

A. 6 min EMOM
{
1 Power Snatch
1 Snatch Balance
1 Snatch
}
3x45, 3x75

B. one set (alternating A/B) every 4 min, 6 rounds (3 of each)
{
B1.
100m sprint
15 OHSquat 75# (Rx was 95. Scaled, but did unbroken)

B2.
20 cal Airdyne
12 double KBS 2x35# (rx was 2x53#)
}
times:
1:17, 1:08
1:15, 1:05

1:18, 1:03

I added:

C. 3 rounds, not for time

{

1 HSHold, for balance

1 strict MU

2 TuckFrontLever

}