2019-08-31 WOD

//Tom came along, but not a partner workout.

WARM
std warmup
50 cal airdyne
200m run

MAIN

A. For time, 35 min cap
{
200DU
800m run
25 OHSquat 75# (Rx was 50 @  95)
50 pullups
50 cal Airdyne
400m run
15 OHSquat 95# (Rx was 25 @  115)
25 C2B pullups
25 cal Airdyne
100 DU
}

34:30

(Tom subbed Front squats for OHS, and did fewer of them, and did SU instead of DU. Rx'd the rest)

2019-08-30 WOD

WARM
1k row
std warmup

MAIN

A. 4 rounds, not for time
{
5 ring dips 31x1 tempo
5 pullups 31x1 tempo
}

B. 10 min AMRAP
{
250m row
8 strict HSPU (Rx was 10 kipping)
5 Dball clean 100#
}
5 dball cleans short of 4 full rounds

5 min rest

C. 10 min AMRAP
{
25 cal AirDyne
5 Power Cleans 135# (Rx was 115)
5 box jump 30" (Rx was 24")
}
4 full rounds

2019-08-29 WOD

Active recovery day

WARM
std warmup
3x400m row (interspersed w other warmup movements
200m run
clean drills (on my own)

MAIN

A. Squat Clean and Push Jerk, 21's (5-5-5-1-1-1-1-1-1 while building)
5x75, 5x95, 5x115,
1x 135, 145, 155, 165, 175, 185(failed)

B (superset w above) HSHolds
6x~10s each

C. 3 rounds, not for time
{
2 One Arm Chinup (assisted) per side)
1 tuck front lever
1 kipping MU (no false grip!)
}

2019-08-28 WOD

WARM
500m row
std warmup
200m run

MAIN

A. 5-3-1 Back squat at 60/70/80% ORM
(been a while since I maxed and I wouldn't be at my previous of 275, so aimed to play it by ear a bit)
warm: 7x45, 7x95, 5x135
main: 5x165, 3x185, 1x215 (actually, 215 is about 80% of 275, so...)

B. For time
{
3 rounds
{
7 Thruster 95#
7 burpee bar jump
}
400m run

3 rounds
{
5 Thruster 115#
5 burpee bar jump
}
400m run

3 rounds
{
3 Thruster 135# (did 3x2 here - I was just gassed and these were pretty heavy)
3 burpee bar jump
}
400m run
}
15:05

I added

C. 3 HSHold ~10s

2019-08-27 WOD

WARM
std warmup (Missed most of it though!)

MAIN

A. 4 sets
{
6 benchpress 95# 31x1 tempo
6 bb row 75# 31x1 tempo
}

B. For time
{
10,9,8,7,6,5,4,3,2,1 T2B
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 wallball 20#
}
9:25

I added

C. MU practice
1 kipping MU
3 strict MU

2019-08-26 WOD & bike

WARM
750m row
std warmup

MAIN

A. Skill work on rope climbs
~6 12 foot climbs, working on technique

B. 15 min AMRAP
{
1 rope climb 12' (Rx was 15')
20 cal airdyne
20 cal row
20 DU
} +add one rope climb per round

3 full rounds + 4 rope climbs + 20 cal Airdyne + 10 cal row

C. Accessory work - 3 rounds, not for time
{
6 One Arm Banded Pull-down (Right arm only*)
6 DB bent over row 45#*
6 banded internal/external rotation per side
1 min plank hold
}
* working on some assymmetry

that evening:

D. Mountain biking

~8miles w fair amount of climb in there.

2019-08-24 WOD

Partner wod, Tom came along

WARM
std warmup
2 min AirDyne
200m run

MAIN

A. Activation: 3 rounds, not for time
{
10s plate step-ups - fast
5 OH press 45#
5 Push Press 45#
10 hollow-rocks
10 supermans
}

B. For time, with partner, one works while other rests
{
500 DU, or 750 SU (I did 300 DU, Tom did 300 SU)
150 push press 95# (I did 75 reps at 95#, Tom did 75 @ 35#)
100 T2B (I did 50 T2B, Tom did 50 hanging knee raise)
50 front squat (5x5 each, me at 95#, Tom at 35#)
1 mile run together
}
time: 33:00

I added:

C. StrictMU practice
3 strict MU, 1 slow strict MU

2019-08-23 WOD

WARM
std warmup
400m row
deadlift warmup (5x95, 5x135, 2x185)
200m run

MAIN

A. 20 min AMRAP
{
5 deadlift 185 (Rx was 275)
10 DB Floor Press 2x45# (Rx was 50 but they were all in use)
10 HSPU (Rx was 15 - Did a mix of strict and kipping)
20 DB Front Rack lunge (same 2x45# as above)
25 cal Airdyne
30 situp
}
Just shy of 3 full rounds. (few HSPU short)

2019-08-21 WOD & Yoga

WARM
std warmup
snatch drills

MAIN

A. EMOM 10
{
High Hang Snatch
Hang Snatch
Snatch
}
3x45, 3x65, 4x75

B. "Amanda" (scaled) 9-7-5
{
Power Snatch 95# (Rx is 135)
Ring MU
}
time: 8:48

--

That evening:

C. 1 hr yoga class

2019-08-20 WOD

WARM
std warmup
400m run

MAIN

A. Strength/tempo work for 10 min. 4 rounds of
{
4 Weighted Tempo Strict Pullups 10#
3 Weighted Tempo Ring Dip 10#
}

B. 16 min AMRAP
{
21-15-9
{
T2B
Box Jump 24"
}

400m run

12-9-6
{
hollow rock
pushup
}

400m run
}

1 round + finished second round of 21-15-9

2019-08-19 WOD

WARM
90 cal Airdyne
std warmup
clean drills
200m run

MAIN

A. EMOM 10
{
even: 6 devils press 2x30# (Rx was 7 reps, 2x40#)
odd: Clean, followed by Front Squat: 95, 95, 115, 135, 155.
}

B. Rowing sprint starts (4 of them, to warm up for C)

C. For time
{
250m row sprint
12 Cleans 95# (Rx was 15 reps)
250m row sprint
12 Cleans 95# (Rx was 15 reps)
}
4:35

I added

D. MU practice
3x 2 StrictMU UB

2019-08-18 Sunday Run & Yoga

A. Run 5.65km; 25:57; 4:36 pace

B. 1hr yoga class later in afternoon

2019-08-17 WOD

Saturday WOD & Tom came along

WARM

100cal Airdyne (moderate pace, in 3 segments)
std warmup
Several of movements below
200m run

MAIN

A. Partner WOD. do run together, split rest of work as you want (I did a bit more than half on the last few rounds)
{
400m medball run 30#
50 DB Deadlift (2x35#, Tom did 2x15) (25 each)
50 DB Front Squat 2x35# (25 each)
50 push press 1x35# (25 each)

400m medball run 30#
40 DB Deadlift (2x35#, Tom did 2x15) (25 each)
40 DB Front Squat 2x35# (25 each)
40 push press 1x35# (25 each)

400m medball run 30#
30 DB Deadlift (2x35#, Tom did 2x15) (25 each)
30 DB Front Squat 2x35# (25 each)
30 push press 1x35# (25 each)

400m medball run 30#
20 DB Deadlift (2x35#, Tom did 2x15) (25 each)
20 DB Front Squat 2x35# (25 each)
20 push press 1x35# (25 each)
}
Time: 37:47

I added

B. Strict MU practice
1,2,3 UB

2019-08-14 WOD

WARM
std warmup
200m run

MAIN

A. 10 min HS practice

Lots of HSHold and HSPlatewalk

B. 3 rounds for time
{
30 KBS 53#
25 Wallball 20#
20 push press 75#
15 box jumps 24"
10 Hang Power Clean 75#
400m run
}
21:54

2019-08-13 WOD

WARM
std warmup
clean drills

MAIN

A. EMOM 10
{
High-hang Clean
Hang Clean
Clean
}
4x95, 3x115, 2x135, 1x155

B. 12 min AMRAP
{
3 Power Clean (touch-n-go)
6 alternating front rack lunge
9 T2B
24 DU
}
7 rounds even

I added

C. MU practice
3x1 Strict MU

2019-08-12 WOD

WARM
std warmup
200m run

MAIN

A. EMOM 10
{
5 pullup (strict UB for 2 sets; kipping UB for 7 sets)
5 ring dips
}

B. 10 round, 90s/round.
{
1 12' legless rope climb top of each round (Rx was regular climb)
then max reps for remainder of (rotate 2x each)
{
Air Squats (40/round)
Burpees (12/round)
Lunges (30/round
Situps (30/round)

}

I added the posted extra work

C. for time

{

100 situps

100 v-ups

100 T2B

}

time: 24:15

2019-08-11 Yoga

Skipped the  Sunday run, but made it to a yoga class

A. 1hr yoga class

2019-08-10-WOD

WARM
1500m row
std warmup

MAIN

A. 10 min AMRAP w partner
{
P1: 100m farmer carry 2x53# kb (tom did 2x16)
P2, amrap until P1 finishes:
- 7 Thruster 95# (Tom did 35# bar)
-7 burpees
}
4 rounds of each, plus 3 thrusters

B. 10 min AMRAP w partner
{
P1: 5 strict HSPU (Rx was 10 hspu, tom did db press)
P2: 5 d-ball over 100# (tom did 30#)
}
4 rounds

C. 10 min AMRAP w partner. Both finish a movement, then switch
{
P1: 15 cal Airdyne
P2: 10 Box jump 24" (last round I did 30"
}
5 rounds

2019-08-09 WOD

WARM
800m row
std warmup
snatch drills

MAIN

A. EMOM 10
{
Power Snatch
Hang power Snatch
2 OH Squat
}
2x45, 4x65, 3x75, 1x95

B. 4 rounds, each movement 1 min (max reps in 45s, 15s rest)
{
MU (5,5,4,4)
DU (40x4)
T2B (12x4)
Air Squat (15x4)
}

Accessory (Rx was 10 rounds - I went heavier and did 5)

C. 5 rounds
{
3 bench press (95, 4x135)
3 weighted chinup (10,15,20,25)
3 cleans (95, 4x135)
}

2019-08-08 WOD

Active recovery day but decided to push a bit, since I missed Tuesday.

WARM
std warmup
Several of each movement in B

MAIN

A. 500m row
1:57

B. 10 rounds for time
{
3 CJ 135#
3 Strict HSPU
3 MU (6x3, 2 x(2,1), 2 x (1,1,1))
}
22:44 (2min faster than last week)

2019-08-07 WOD

WARM
std warmup

MAIN

A. 5 min Airdyne for cals
106 cals


B. 5x3 OH Press
warm: 3x65,
main: 3x75, 3x85, 3x95, 3x105, 3x105

C. 3 sets for reps, as follows:
{
3 min amrap push jerk 115# (Rx was 165)
8,6,4,4,4,2 = 28 reps

2 min rest

2 min amrap push jerk 95# (Rx was 135)
10, 6, 4,4, 2 = 26 reps

2 min rest
1 min amrap push jerk 95# (Rx was 115)
10,5,5,2 = 22 reps
}

I added

D. MU practice
5 strict MU

2019-08-05 WOD

WARM
std warmup
few rounds of A below, w empty bar and 5 cals on airdyne

MAIN

A. 6 rounds, each at the start of 5 min (0,5,10...)
{
30 cal Airdyne (or until you 'hit the wall' which for me was 25,25,20,20,15,15
15 Front Squats (I did 10) @ 95#
7 Burpee over bar
}
~2:00 to 2:15 each round, but reps scaled per above

B. Weighted Strict MUs
2xBW, 2x10#, 1x15#

2019-08-04 Sunday Run

A. Run 10k. 46:14, 4:37 pace

fastest pace on a 10k in about 10 months or so!

2019-08-02 WOD

WARM
std warmup
3x200m row
3x
{
20 SU
5 box stepups)
}

MAIN

A. 8 min EMOM
{
20 DU
5 box jump 20"
}

B. 4 rounds for time
{
800m run
15 GHD situp (Rx was 25 v-up)
25 pushup
}
21:45

2019-08-01 WOD

Active recovery day, but decided to push myself a bit since I missed yesterday.

WARM
std warmup
CJ: 5x45, 3x95, 3x115, 3x135
HSPU: 2 singles
MU: 2 singles

MAIN

A. 10 rounds for time
{
3 Power Clean & Jerk
3 Strict HSPU
3 MU
}
24:45

B. 3x10 GHD situps