2018-10-31 WOD

WARM

800m row
std warmup
40 wallball passes
Snatch & OHS drlls

MAIN

A. Work to a heavy 3-rep OHS.
6x45, 3x75, 3x95, 3x115 (form wasn't great here, so backed off) 3x95, 3x95

B. 3 rounds, each for time (Rx was 5 rounds, but I had to leave for an appt at 630 sharp and we went over)
{
8 Power Snatch 75 (Rx was 10x115)
8 Burpee over bar
10 T2B
6 HSPU (Rx was 8)
}
3 rounds, each about 2:10-2:20

2018-10-30 WOD

WARM
std warmup
500m row
deadlift drills

MAIN

A. Sumo deadlift, work to a 3x5
5x45, 5x95, 5x135
5x185, 5x225, 1x275

B. 20 min amrap
{
15 Power Clean 135#
20 cal row
}
5 rounds + 8 cleans

I added

C. 3 rounds, not for time
{
1 tuck front lever 5s
1 tuck back lever 5s
1 one arm chinup/side (assisted)
}

2018-10-29 WOD

WARM
std warmup
3 min Airdyne at moderate pace

MAIN

A. 10 min emom
first 4 min: 2 x 12' legless rope climbs
remaining 6 min: 1x 12' legless rope climb

(couldn't maintain 2 through the whole thing)

B. 3 rounds, 4 min each, 2 min b/t
{
400m run
21 KBS 53# (3/4 height)
strict pullups for remainder of 4 min (about 90s)
} score is number of pullups:
15, 16, 14

I added

C. MU work
2 strict MU
2 strict l-sit MU

2018-10-28 Sunday Run & Yoga

A. Run 9.61 km; 44:30; 4:38 pace

later that evening....

B. 1hr yoga class

2018-10-27 Travel Workout

(not really a travel workout, as back in Oregon, but gym was closed today so went to the gym at work)

A. Row 1k
4:04

B. 3x8 Front Squat
8x95, 8x115, 8x135

C. 3x6 pullup

D. 3x8 tricep extension

E. 3x8 DB Curl 35#

F. 3x4 dragonflag negatives

G. 3x20s HSHold

2018-10-25 Travel Workout

Ugh. only 3rd workout in 6 days :-(

A. 10,9,8....1 of
{
DB Snatch 35#
pushup
pistol
pullup
strict HSPU
hanging leg raise
DBCurl
}
55 reps of each * 7 movements = 385 reps

2018-10-23 Travel Workout

3 cities in 4 days, makes for a lot of late nights and not conducive to working out, but got a quick one in :-/

A. 20,18,16...2 of
{
pushups
situps
air squats
}
(110 reps of each)

2018-10-21 Sunday Run

A. Run 9.62km, 45:31, 4:44 pace

2018-10-20 WOD & Yoga

WARM
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
3 box jumps 24"
5 tempo close grip pushups
5 tempo ring rows
}

B. 4 person team, rotate stations, until 10k row reached:
{
- 400m run (pacekeeper)
- Muscle-ups
- bike for cals
- row for distance
}
there was an unknown target for bike cals and MUs where we got to stop those when reached. Turned out to be ~150MUs (rest of crew did pushups+pullups. I did MUs; and 400cals on bike as a team. My work:
5*400m run
30 MU (10,9,8, 3)
~4x20cal airdyne
~4x500m row

time: 41:30

Later that day:

C. 45 min yoga class w Alisa & Jenny

2018-10-18 WOD

active recovery day

WARM
std warmup
200m row

MAIN

A. 500m row

B. CJ 21's
5x3@: 75, 85, 95, 105, 115
1 rep each at: 125, 135, 145, 155, 165(failed )

C. Superset w above
10 HSHold ~10s

D. 3 rounds, not for time
{
5s TuckFrontLever
5s TuckBackLever
1 strict l-sit MU
}

2018-10-17 WOD

WARM
std warmup
clean drills, power clean warmup (95x5, 135x2)
MAIN

A. 8 min skill practice
{
2 rope climbs (I did legless) 12'
12 GHD Situps
}
did 4 rounds

B. 16 min AMRAP w partner
{
P1: 15 cal row
P2: amrap while rower works
{
5 burpees
5 Power Clean 135#
5 box jump 24"
} (did roughly one round per turn
}
12 rounds + 7 reps, or ~6 rounds each

I added:

C. Snatch 21's (though didn't get all the way to 21)
3 reps each at 45,55,65,75,85
1 rep at 95, 1 rep at 105 after 2 reps that I only caught at power position.

D. (later that evening) 1hr yoga

2018-10-16 WOD

WARM
std warmup
deadlift warmup 2x5x45, 5x95, 5x135

MAIN

A. 10 min emom
{
odd: 3 deadlift 185% (that's about 50% of my one time max - Rx was 70%)
even: 8 HSPU (2 strict + 6 kipping; Rx was 10)
}

B. 13 min AMRAP
{
10 T2B

10 DB Snatch 35# (Rx was 50#)

10 OH DB Lunge 35# (Rx was 50#)
}
6 rounds plus 10 T2B

I added:

C. 3 rounds, not for time
{
2/side TGU 26#
2 Strict MU UB
10 GHD situps
}

2018-10-15 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min emom
{
Snatch
OHSquat
}
45x2, 55x2, 65x2, 75x2, 95x2 (missed one of the snatches)

B. 15 min amrap
{
7 pullups
14 ring pushups
21 air squats
28 DU (all unbroken)
}
6 sets + 2 pullups

I added:

C. One Arm Chinup practice
2x3 strict chinups
2x2/arm One Arm Chinup (assisted)

2018-10-14 Sunday Run

Still trying to shake this cold, so went a little shorter & slower than usual

A. Run 6.23km; 31:13; 5:01 pace

2018-10-13 WOD

WARM
std warmup
2x250m row

MAIN

A. Activation - 3 rounds, not for time
{
3 box jump 20"
10 wallball 14#
10 situps
10 KBS 26#
}

B. Partner wod. 7 min AMRAP
{
1 partner 200m run
other partner
{
5 burpee
15 wallball 20#
}
swap when runner gets back
}
was close to 1/round per run. 4 rounds each

2 min rest

C. Partner wod. 7 min AMRAP
{
1 partner does full round, then rests while other does full round
15 cal airdyne
15 KBS 53#
}
3 rounds of each

2 min rest

D. partner wod. 7 min AMRAP
{
250m row (pace keeper)
amrap situps
}
250-27,250-25,250-27, then 100m

I added:

E. MU practice
3 strict MU
1 kipping barMU
1 strict barMU

2018-10-11 WOD

active recovery day

WARM
std warmup

MAIN

A. 1000m row
~4min

B. CJ 21s
5x3, 6x1:
3x75, 85, 95, 105, 115
1x 125, 135, 145, 155, 165, 175(failed jerk)

C. (Superset w above)
HSHold ~10s (10 sets)

2018-10-10 WOD

WARM
std warmup
500m row

MAIN

A. 10 min emom
{
odd:
4 strict weighted pullups 15#
4 strict pullups
(later sets these were 3+3
even:
4 weighted dips 15#
4 dips
}

B. For time:
{
400m run
40 DB Snatch 35# (Rx was 50#)
50 DU
400m run
30 DB Snatch 35#
50 DU

400m run
20 DB Snatch 35#
50 DU

}

time: 11:59

I added:

C. 3 rounds, not for time

{

2 pistols/side

1 strict weighted MU 15#

}

2018-10-09 WOD

WARM
std warmup
jerk drills

MAIN

A. 10 min EMOM
{
1 push jerk
1 split jerk
}
3x95, 3x115, 2x135, 1x145, 1x155 (sloppy but got it)

B. 12 min AMRAP
{
5 box jump overs 24"
5 Hang Power Clean 135#
}
add a rep of each every round 5-5,6-6,7-7, etc
Got through the 10's and 11 box jumps and 5 cleans so 56 box jumps and 50 cleans

I added

C. 3 rounds, not for time
{
1 BarMU
1 Tuck Front Lever 10s
}

D. 1 min HSHold

2018-10-08 WOD

WARM
std warmup
Row 150, 150, 250, 250 (in between other warmup movements
Deadlift warmup

MAIN

A. 3x5 Deadlift at ~70%
warm: 10x45, 3x95, 3x95, 5x135
main: 5x225, 5x275, 5x225

B. 13 min AMRAP
{
6 D-Ball over shoulder 100#
8 T2B
6 HS Plate walk (Rx was 10m HS walk)
100m run
}
5 rounds + 6 d-ball + 8 T2B + 2 stepups

I added:

C. 3 rounds, not for time
{
1,2,3 UB Strict MU
10 GHD Situps
}

2018-10-07 Yoga

Skipped the Sunday run and did a yoga class w Alisa instead. Was a good mobility workout!

A. 1hr yoga class

2018-10-06 WOD

WARM
std warmup
1000m row

MAIN

A. 4x3 benchpress at moderate weight
warm: 10x45, 6x95, 4x135
main: 4x3 @ 155#

B. partner workout. For time, splitting work as needed. one work/one rests
{
50 KBS 53# (10,8,7 each)
50 HSPU (5x5 each, kipping)
100 pullups (10 sets of 5)
100 wallball 20# (5  sets of 10)
800m run
100 wallball 20#

100 pullups

50 HSPU

50 KBS 53#

}

36:40

2018-10-04 WOD

Active recovery day. However, since travelling friday, decided to push myself, redid this wod from 3-4 weeks ago

WARM
std warmup
200m run

MAIN

A. 10 rounds for time
{
1000,900,800....200,100 m row
3 Strict HSPU
3 MU
}
time: 36:24 (2 1/2 minutes faster than last time, so I'm calling that a PR!)

2018-10-03 WOD

WARM
std warmup
200m run
clean & jerk drills

MAIN

A. 12 min emom
{
Power Clean
Front Squat
Split Jerk
}
2x75, 3x95, 3x115, 2x135, 2x155

B. 15 min AMRAP
{
3 Cleans 135# (Rx was 185)
200m run
4 Cleans 135#
200m run
5 Cleans 135#

200m run
6 Cleans 135#

200m run
7 Cleans 135#

200m run
8 Cleans 135#

200m run

5 Cleans (of 9, before hitting time cap

}
Total: 1200m run; 38 cleans

Accessory

C. 3 rounds, not for time
{
10 GHD back extensions (2s pause)
6/side KB Pushpress 36#
6/side KB Row 36#
1 HSHold ~20s
}

2018-10-02 WOD

WARM
std warmup
Snatch & OH Squat drills

MAIN

A. 4-4-4-4 OH Squat
2x3 # 45#
4x65, 4x75, 4x95, 3x115 (failed last rep)

B. 12 min AMRAP
{
9 Power Snatch 75# (Rx was 115)
12 barbell lunge 75# (same)
15 cal row
}
4 rounds even

I added

C. 3 rounds, not for time
{
5s Tuck Front Lever (1 leg extended)
5s Tuck Back Lever (1 leg extended)

3 dragon flag raise/negative

}

2018-10-01 WOD

WARM
std warmup
SU/DU practice

MAIN

A. Tabata DU's
8x20s work/10s rest DU - started around 30 reps, eventually around 20, so avg 25 = 200 DU

B. For time:

100 DU Buy-in

3 rounds
{
200m OH Plate carry 45#
20 GHD Situp
8 MU (Rx+ was 10MU, Rx was 15 pullup + 10 pushup)
}

100 DU Cash-out

Accessory

C. Snatch 21's. 5x3 then 6x1
3x 45, 55, 65, 75, 85
1x 95, 105, 115 (power snatch only, stopped after that)