2018-11-30 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Benchpress 3x5 at 60%-ish,
warm: 10x45#, 8x95#
main: 3x5 at 135#, dead stop on each rep

B. 14 min AMRAP
{
21 wallball 20#
15 KBS 53#
9 Burpee box jump 24"
6 Ring dip
}
4 rounds even

accessory

C. 3 rounds, not for time
{
unbroken:
{
3 weighted strict pullups 15#
3 strict pullups
3 kipping pullups
}
unbroken:
{
3 weighted strict dips 15#
3 strict dips
}

}

2018-11-29 WOD

//make for yesterday, but did a modded version and added some stuff

WARM
std warmup
250m row
warmup of movements below
3 Cleans each @ 45, 95, 115

MAIN

A. 15 AMRAP (but went over and rounded out 4 rounds)
{
3 Cleans 135#
4 MU (2 kipping UB, 1 strict, 1 kipping)
5 HSPU (kipping)
15 cal row
}
4 full rounds, 15:52

B. 3 rounds, not for time
{
2 Tuck Front Lever ~5s
1 Tuck Back Lever ~5s
}

2018-11-28 Yoga

Was travelling during the day, went to evening Yoga w Alisa.

A. 1hr yoga class

2018-11-27 WOD

(Had to cut it short to make a flight out for work)

WARM
std warmup
1200m row
snatch drills

MAIN

A. 5 rounds for time (was an emom, but rushed to get it done)
{
10 GHD situps
2 Hang power snatch 75#
1 OH Squat 75#
}

2018-11-26 WOD

WARM
std warmup
250m row
deadlift drills

MAIN

A. 3x3 Deadlift at 75%
warm: 10x45, 8x95, 6x135, 4x185, 3x225
main: 3x3 @ 275 (73%)

B. 5 rounds for time
{
50m OH Plate Carry 45#
10 T2B
50m farmer carry 2x53#
3 HS Plate walk (Rx was 10m HS Walk)
}
time: 14:53

I added:

C. 5 rounds, not for time
{
4 strict ring dips
5 strict pullups
}

2018-11-25 Sunday Run & Yoga

A. Run 7.79km; ~38min; ~4:53 pace (phone died partway through)

Later

B. 1hr yoga class

2018-11-24 WOD

WARM
std warmup
1000m row (4x250 between other movements)

MAIN

A. 6 min AMRAP of chipper in (C.) below
{
1000m row
50 DU
40 KBS 56#
6 Box Jump 24"
}

5 min rest

B. 8 min AMRAP of chipper in (C.) below
{
1000m row
50 DU
40 KBS 56#
30 Box Jump 24"
8 T2B
}

5 min rest

C. For time:
{
1000m row
50 DU
40 KBS 56#
30 Box Jump 24"
20 T2B
10 MU
}

time: 13:34

I added:

D. HSHold

4x10s

2018-11-23 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 5x3 back squat at 50-60%
warm: 10x45, 8x95, 6x135
main: 5x3 @ 155 (56%)

B. 1x20 back squat - AHAP for 2reps
1x20 @ 135#

C. 5 sets, each for 2 min, w 2 min rest b/t
{
40m dball carry 100#
12 DB Snatch 35# (Rx was 50#)
Burpee bar jump for remainder of 2 min, AMRAP
}
Score is number of burpees:
12, 14, 13, 12, 14


I added:

D. 4 rounds, not for time
{
1 HSHold ~10s
1 Slow strict MU ~10-12s
1/side One Arm Chinup (assisted) w slow-ish negative
}

2018-11-22 Thanksgiving WOD!

As usual, a big one for the holidays, and this time Alisa came with me.

WARM
std warmup

MAIN

Teams of 4. Rotate through as a team for both parts A and B

A. 25 min cap, goal of 300 cals on bike as goal, but we just kept going and finished out the 25 min
{
P1: Airdyne for cals (we 3 got 340 total)
P2: 2 rounds of
{
10 KBS 53#
10 Goblet Squat 53#
5 burpees
} <-- pace setter
P3: Rest
P4: Run 400m
}
got about 4 full rounds

5 min rest

B. 25 min cap, goal of 300 cals on bike as goal, but we just kept going and finished out the 25 min
{
P1: Row for distance (We got 4500m total)
P2: 2 rounds of
{
5 DBall Clean 100#
5 pullups
5 medball pushups
} <-- pace setter
P3: Rest
P4: Run 400m
}
got
3 rounds + 2 DBall cleans

2018-11-21 WOD & Yoga

WARM
std warmup
clean & jerk drills

MAIN

A. EMOM 10
{
Power Clean
Front Squat
Split Jerk
}
3x95, 3x115, 3x135, 1x155

B. For reps:
{
3 min AMRAP
{
6 Hang Power Clean 135#
6 HSPU (Rx was 8 reps)
8 box jump 24"
}
2 rounds + 3 cleans (43 reps)
3 min rest

3 min AMRAP
{
4 Hang Power Clean 135#
6 HSPU (Rx was 8 reps)
8 box jump 24"
}
2 rounds + 2 cleans (38 reps)
3 min rest

3 min AMRAP
{
2 Hang Power Clean 175# (Rx was 185)
6 HSPU (Rx was 8 reps)
8 box jump 24"
}
2 rounds + 1 cleans (33reps)
}

I added:

C. BarMU practice
{
3 strict pullup
1 BarMU
2 Strict BarMU
}

That evening:

D. 1hr yoga class w Alisa

2018-11-20 WOD

WARM
std warmup

MAIN

A. 5x3 deadlift at ~60%
{
warm: 5x95, 5x135,
main: 3x185, 3x185, 3x185, 3x225, 3x225
}

B. For time:
100 DU buy in (did 85 ub. doh!)
3 rounds of:
{
400m run
10 deadlift 185 (Rx was 225)
}
100 DU cash out

I added:

C. 2 rounds, not for time
{
5 DB back fly 2x25#
4 DB Ext Rotation 15#
3 Weighted Chinup 36#
2 Weighted MU 15#
1 HS Hold
}

2018-11-19 WOD

WARM
std warmup
1500m row (intermittent between other warmup drills)
press warmup

MAIN

A. 10 min emom
{
(1 power clean)
1 strict press
2 push press
3 push jerk
}
3x75, 5x85, 1x95

B. 5 rounds for time
{
4 BarMU (Rx was 5)
10 DB step-ups w 2x35# (rx was 50#)
30 cal run (treadmill)
}
13:49

I added

C. 4 rounds, not for time
{
1 Tuck Front Lever ~5s
1 HSHold ~10s
}

2018-11-18 Sunday Run & Yoga

A. Run 9.01km; 43:35; 4:57 pace

(later)

B. 1 hr yoga class

2018-11-17 WOD

WARM

std warmup
3x250m row
Snatch drills

MAIN

A. EMOM 8
{
Hang Snatch
Snatch
}
1x45, 2x65, 3x75, 2x85, 1x95

B. With partner, for time
{
100 alternating wallball (50 each)
2 min L-sit (while partner runs 200m)
100 KBS 53# (50 each)
200m run (while partnerr holds 2 min L-sit
100 T2B (50 each)
2 min L-sit (while partner runs 200m)

100 Devils Press 2x25# (Rx was 35#)

2 laps around the building - dball front carry 70# (Rx was 100) - trading w partner

}

time: 33:30

 

2018-11-16 WOD

WARM

std warmup
750m row
thruster/squat warmup

MAIN

A. Benchpress 3x6 ~70%
warm: 6x45, 6x95
main: 3x6 @ 135#

B. (superset w above) 3x15 banded face pulls

C. 14 min AMRAP
{
5 thruster 95#
10 back squat 95#
14 alternating barbell lunges 95#
30 cal treadmill run

5 MU
15 GHD situp (MU/GHD were Rx+ for pushup/pullup/situp)
30 cal treadmill run

}

2 full rounds + 5 thrusters + 10 squats + 2 lunges

2018-11-15 WOD

WARM
800m run (on tread)
std warmup

MAIN

A. "TJ"
{
10 Benchpress 185# (I scaled to 135#, 5 reps (less later))
10 strict pullups (I scaled to kipping, 5 at first, then more later)
Max reps UB thrusters 135# (I scaled to 95#)
}
repeat till you hit 100 thrusters.

Time: 31;40

OMG. One of the hardest wods I've ever done despite scaling EVERYTHING

Thrusters were 12,9,12,11,11,11,10,9,8,6
9 sets of bench/pullups (because I mistakenly started on thrusters), and they started 5+5, but then 4+6, then 3+7 whole way through
So, 100 thrsuters at 95#, 30 benchpress reps, 60 pullups
So brutal.

2018-11-14 WOD

Back to the box!

WARM
std warmup
OHSquat warmup

MAIN

A. 10 min emom
{
3 OH Squat
}
1x45, 1x55, 1x65, 2x75, 2x85, 2x95, 1x105

B. 7 rounds for time
{
5 Deadlift 185#
10 burpee bar jump
20 DU
}
11 min even, not bad considering I was coughing up a lung through the whole thing (cold remnants)

I added

C.
 3 rounds, not for time
{
1 strict MU
1 HSHold 20s
}

2018-11-12 Travel Workout

Quick one as I was pressed for time but already missed previous day.

A. 5 rounds
{
20 pushups
20 situps
20 air squats
}

2018-11-10 Travel workout

WARM
std warmup

MAIN

A. 10,8,7...4 (45 reps) of
{
Strict HSPU
DB Benchpress 2x40#
Pistol
leg raises
DB Snatch 35#
DB Curl 2x30#
}

2018-11-08 WOD

active recovery day

WARM
std warmup

MAIN

A. 500m row

B. work to a heavy power clean + push jerk
5x45, 4x75, 4x95, 3x115, 3x135, 2x155, 2x165 (missed jerk on the first), 1x175 (Failed)

C. (superset w above) HSHolds
6x1 ~ 10s-ish - practicing for balance

D. MU practice
4x1 strict MU, first 2 regular speed, second 2 at ~12s each

2018-11-07 WOD & Yoga

WARM
1000m row
std warmup

MAIN

A. 3 rounds for activation
{
8 Hanging knee tucks
7 wallball 10#
6 burpee step-ups
}

B. For time
{
50 wallball 20#
15 burpees
40 wallball 20#
15 burpees
30 wallball 20#
15 burpees
20 wallball 20#
15 burpees
10 wallball 20#
15 burpees
}
14:37

(later)

C. 1hr yoga class

2018-11-06 WOD

WARM
std warmup
warmup of movements in part B below

MAIN

A. 10 min emom
{
odd: 12 GHD Situp
even: 3 Strict MU (Rx was 5 MU)
}

B. 15 min amrap w partner
{
P1: Set pace w 20 cal AirDyne
P2: AMRAP of
{
5 Deadlift 115#
5 Hang Power Clean 115#
5 Front Squat
5 Push Jerk
5 Back Squat
}
}
Got 210 cals (so 5x20 each, plus a few cals)
Got 7 rounds of barbell work + 15 reps = 190 reps. Of which I only got about 80-90s

I added:

C. 4 HSHold ~10s each

2018-11-05 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min to work to a max (w good form)
{
Snatch
Hang Snatch
}
2x45, 2x65, 2x75, 1x85, 1x75

B. 12 min AMRAP
{
30 DU
7 T2B
7 HSPU
7 Box jump 24"
}
6 rounds + 15 DU

I added

C. MU practice
{
1,2,3 UB Strict MU
}

2018-11-04 Sunday Run & Yoga

A. Run 6.06km; 28:05; 4:38 pace

B. 1hr Yoga class

2018-11-03 Travel Workout

WARM
light warmup

MAIN

A. 10, 9, 8....1 of
{
Pullup
Pushup
DB Snatch 35#
Situp
Pistols
HSPU
Dips
DBCurl 35#
}
not for time 8 movements x 55 reps each = 440 reps

B. HSHold practice
several attempts

2018-11-01 WOD

Active recovery day. Did some skill work

WARM
std warmup

MAIN

A. 1k row
4:04

B. Work to a heavy Power Clean + Push Jerk
3x75, 3x95, 3x115, 2x135, 1x155, 1x165 (failed jerk)

C. (Superset w above) 10s HSHold

D. MU work
Strict MU: 1, 2, 3, 4 UB

E. One Arm Chinup (assisted
3x1/arm