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)