2019-05-31 WOD

WARM
1k rew
std warmup
several of each of movements below.

MAIN

A. 3 rounds for time, w partner, share work as needed
{
5 MU (I did 3 strict, partner did 4 pushup + 4 pullup)
30 cal Airdyne (15 each, partner holds plank will other bikes)
19 Cleans @ 115# (10, 9, 9)
67 wallball (33,34,33)
}
21:13

B. 52 T2B for time
4:45s

2019-05-30 WOD

Active recovery day.

WARM
showed up late, so quick warmup on my own

MAIN

A. 500m row
2 min

B. Work to a heavy CJ
{
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x175, 1x185(fail)
}

C. HSHold
6x10s

D. 3 rounds, not for time
{
1 tuck front lever
1 strict MU
}

2019-05-29 WOD + running + yoga

WARM
std warmup

MAIN

A. 12 min work to a heavy 3-rep split jerk (power clean for each set off floor)
warm: 5x45, 3x75, 3x95
main: 3x115, 3x135, 3x155, 1x165 (failed second jerk. 155, 165 were pushjerks)

B. 20 min EMOM, rotating stations each minute, 5 rounds of each
{
15 GHD situps (Rx was 20 regular situps)
15 cal AirDyne (Rx was 18 cal)
16 DB Front Rack Lunge (Rx was 20 reps)
20 KBS 53#
}

I added

C. MU practice
3 slow strict MU

LATER....

D. 30 min of running (kids vs parents lacross game)

LATER....

E. 1hr yoga class

2019-05-28 WOD

WARM
std warmup
3x250m row
deadlift warmup

MAIN

A. Deadlift 4-2-4-2-4-2
warm: 8x45, 8x95, 6x135, 5x185
main:
4x205, 2x235
4x205, 2x265
4x205, 2x295

B. 5 rounds for time
{
5 Deadlift @ 75% (I did 205# which is ~60%)
10 Benchpress at ~60% (I did 135#, and did 8, 8.7.6.5)
}
10:50

I added

C. 3 rounds, not for time
{
1 HSHold ~10s
10 GHD situp
}

2019-05-27 Memorial day Murph

Had an appointment that precluded going to BCF at the two times they were doing Murph. So, Tom and I went and did it early at a local park. Tom did a half-murph and finished at 38:00. I finished at 34:18 - a PR, but did it segmented and without a vest

A. Murph: For time:
{
1 mile run
100 pullups
200 pushups
300 Air Squats
1 mile run
}

time: 34:18

(did 15* 5-10-20, then 5 rounds of 5-10)

2019-05-26 Sunday Run + Yoga

A. Run 5k; 23:49; 4:46 pace

later

B. 1hr yoga class

2019-05-25 WOD

WARM
std warmup
KB deadlifts, KBs, etc

A. 21-15-9 of
{
cals on Airdyne
thruster 95#
burpee bar-jump
}
14:50

B. 21-15-9
{
Deadlift 185# (Rx was 255#)
Ring MU (12-9-6)
}
10:59

C. 400m d-ball carry 50# (Rx was 800m 100#)

2019-05-23 WOD

WARM
std warmup
200m run

MAIN

A. 500m row

B. work to a heavy power clean + push jerk
5x45, 4x75, 3x115, 3x135, 3x155, 2x165, 1x175, 1x185 (got clean, failed jerk)

C. (superset w above) HSHolds
6x20s

D. 3 rounds, not for time
{
2 strict MU
12 GHD situp
}

2019-05-22 WOD

WARM
std warmup

MAIN

A. 10 min EMOM. Pick weight ~60% of front squat max (225 * .6 = 135)
{
Even: 5 Back Squat
Odd: 3 Cleans (last round I upped to 145#)
}

B. 5 rounds for time (really should have been 4, as we capped at 20 min)
{
500m row
15 pullup
10 box jumps 24"
3 push jerk 135# (Rx was 5 reps)
}
Finished 4 rounds at 19:30

C. 1 strict MU, just for fun

2019-05-21 WOD

WARM
250m row
std warmup

MAIN

A. 3 rounds, not for time
{
30s HSHold
1 legless rope climb 12'
30 DU
}

B. 10 min AMRAP
{
15 cal airdyne
12 T2B
6 burpee bar MU
}
3 rounds minus 4 reps

C. 30 man-makers (for someone's b-day)
2x20#
}

2019-05-20 WOD

WARM
400m run (tread)
std wamup
snatch drills
deadlift drills

MAIN

A. Deadlift 4-2-4-2-4-2 (4's at 60%, 2's increasing from 70% - I went a bit lighter because just getting over a cold
warm: 5x45, 5x95, 5x135
main:
4x165, 2x195
4x165, 2x225,
4x165, 2x255

B. 4 rounds for time (Rx was 10+10 each round, and heavier, but I scaled)
{
400m run
9 Power Snatch 45#
9 OH Squat 45#
400m run
8 Power Snatch 65#
8 OH Squat 65#

400m run
7 Power Snatch 75#
7 OH Squat 75#

400m run
6 Power Snatch 95#
6 OH Squat 95#

}

time: 15:02

I added:

C. MU practice

1, 2 StrictMU

2019-05-19 Sunday Yoga

Feeling under the weather, so skipped the run, but did make afternoon yoga class

A. 1hr yoga class

2019-05-15 WOD

WARM
std warmup
500m row

MAIN

A. 4 rounds, each for time
{
5 Deadlift 185 (Rx was 255)
7 ring dips (Rx was non-ring)
12 cal Airdyne (Rx was 15)
}
0:47, 0:49, 0:53, 0:56

B. AMRAP 10 - "Cindy"
{
5 pullup
10 pushup
15 Air squat
}
managed 10 rounds - stuck to pace of 1/minute

2019-05-13 WOD

WARM
std warmup

2 rounds
{
20 SU
3 Alternating DBSnatch 35#
20 SU
3 DB PushPress/side 35#
}

MAIN

A. Front Squat 3x5 @ ~60%
{
warm: 5x45, 5x95,
main: 5x135, 5x165, 5x185
}

B. 12 min AMRAP
{
20 DU
10 alternating DBSnatch 50#
20 DU
10 DB PushPress/side 50#
}
6 rounds even

Accessory

C. 3 rounds, not for time
{
5 ring dips
5 strict C2B pullups
}

D. 2 StrictMU

2019-05-12 Sunday Run

A. Run 5.0km; 20:59; 4:12 pace

That's a PR, and first sub-21 time. Runkeeper came in at 21:11, but I took 10s from hitting start to get going, and 2 to hit stop on the app.

2019-05-11 WOD

Saturday partner wod, Tom came w me again.

WARM
std warmup
several of movements below
1000m row

Tabata Bottom-to-bottom AirSquats

MAIN

A. 10 min EMOM
{
odd: 5 back squat 135# (Tom did 45#)
even: 10 box jumps 24"
}

B. 22 min AMRAP - w partner, trade off as needed, one rests while one works
{
22 HSPU (I did 11, and Tom did 11 seated DBPress)
22 Power Cleans 155# (I did 6,5, tom did 6,5 at 35#)
22 T2B (I did 6,5, tom did 6,5 knee raises)
22 burpees - partner holds d-ball while other burpees. (11 each, Tom held 30# dBall, I did 100#)
200m run
}
3 full rounds minus the 3rd run

2019-05-10 WOD

WARM
1k row
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
10 T2B
1 legless rope climb 12'
40 DU
}

B. 12 min AMRAP
{
9 burpees
15 medball situp 20#
21 wallball 20#
27 DU
}
3 rounds + 9 burpees + 4 situps = 229 reps

C. With partner, for time
1 partner does 200m run
other partner does Air Squats, then swap
go until hitting 300 squats
(we went over by mistake, 320 reps of which I did 200, and 4 runs

2019-05-09 WOD

Active recovery day. Quick workout as I had to head to airport.

WARM
quick warmup

MAIN

A. Row 1k
4:04

B. Work to a heavy CJ
5x45, 4x75, 3x115, 3x135, 2x155, 1x175, 2x185 (failed)

C. HSHold (superset w above)
6x10s

2019-05-08 WOD

WARM
std warmup
200m run
snatch drills

MAIN

A. activation - 3 round for time
{
10 hollow rocks
5 pullup
5 pushup
3 snatch 45#
}

B. For time: 1,2,3,4,5,6,7,8,9,10. 20 min cap
{
Snatch 75# (Rx was 115#)
Muscle up (Rx was C2B pullup - this was Rx+ variant)
}
I got through the 7's and 5 reps each of the 8's. So 33 reps of each

2019-05-07 WOD

WARM
std warmup

MAIN

A. 3x5/side Single-leg KB deadlift
53, 70, 70

B. For time, 30 min cap
{
100 KBS 53# (Rx was 70#)
100 lunges
50 DB deadlift 2x50#
50 goblet Squat 53# (Rx was 70#)
100 pullups (20x5)
100 dips (I got 20 of these done by the time cap)
}
30 min

2019-05-06 WOD

WARM
std warmup
treadmill ~600m
clean drills

MAIN

A. 3x3 OHPress ~70%
warm: 5x45, 5x75,
main: 3x95, 3x115, 3x125

(warmup for B)
2 rounds
{
3 power cleans 115#, 135#
3 burpees
6 cal Airdyne
}

B. 4 sets, each for time, on 4 min mark (~3min rest)
{
3 Power cleans 135# touch'n'go
6 burpees
15 cal AirDyne
}
0:53, 0:56, 1:02, 1:02

I added

C. Strict MU practice
1,2

2019-05-03 WOD

WARM

Std warmup
several of each of movements below

MAIN

A. Deadlift 5x3 @ 60% (225)
warm: 5x95, 5x135
main: 3x185, 3x215, 3x225, 3x225, 3x245

B. Partner workout. 2 rounds for time, trade off as needed, 20 min cap. Run as cash-ou
{
50 HSPU (25 each on 1st round - I did 22 on second round)
40 KBS 53# (2x10 each, Rx was 70#)
30 Power CJ 115# (5x3 each)
20 cal row - Partner holds bar in front rack (10cal each)
}
Completed 2 rounds in 20:38
Did 400m run (Rx was 800, but had to get to work)

2019-05-02 WOD

WARM
std warmup

MAIN

A. 500m row
1:56

B. Work to a heavy PowerClean + Pushjerk
5x45, 5x75, 4x95, 4x115, 3x135, 2x155, 1x165, 1x175, 1x185(fail), 1x175(clean but failed jerk)

C. (superset w above) HSHold
8x10s

D. 3 rounds, not for time
{
2 OneArmChinup/side (assisted)
1 strict MU
}

2019-05-01 WOD & yoga

WARM
std warmup (missed most of it)
snatch drills

MAIN

A. EMOM 10
{
Snatch w 2s pause at knee
OH Squat
}
2x45, 3x65, 3x75, 2x95

B. 10min AMRAP, add 2 reps every round (2,4,6...)
{
2 wallball 20#
2 T2B
}
2,4,6,8,10,12,14,16, and 18wallball
(90 wallball and 72 T2B)

C. For time
{
100 pushups
200 air squats
}
8:43 (I segmented in 10/20 then 5/10 sets)

D. MU Practice
3 strict mu

Later:

E. 1hr yoga class