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