2019-12-31 WOD

WARM
std warmup
2 min airdyne
snatch drills

MAIN

A. Work to a heavy 3 rep Hang Power Snatch
4x45, 3x65, 3x75, 3x85, 3x95, 2x105, 1x115, 1x125

B. 5 rounds, each on 4 minute mark, each for time
{
6 burpee bar jump
4 Hang Power Snatch 85# (rx was 6 at 95)
12 cal Airdyne (Rx was 18)
}
times:
1:01, 1:03, 1:07, 1:15, 1:20

I added

C. MU Practice
3 strict MU

2019-12-30 WOD

WARM
std warmup
deadlift warmup
3 min airdyne

MAIN

A. skillwork/activation. 3 rounds, not for time
{
30 DU
3 tall box jump 30"
1 rope climb (I did legless, but only to about 8-10')
}

B. 21-15-9
{
Deadlift 185# (rx was 225)
box jump 24"
HSPU (I upped to strict, but to abmat)
}
time: 11:40

I added:

C. MU practice
3 singles, strict MU

2019-12-28 WOD

WARM
std warmup
3 min AirDyne
thruster warmup

MAIN

A. Kalsu. For time:
{
100 thrusters 135# (I scaled to 95#)
every minute starting at 0: 5 burpees
}
24:50

Little slower than last time I did it, but am getting over a cold, so I'll take it.

2019-12-27 WOD

WARM
std warmup
4 min airdyne

MAIN

A. 5 rounds
{
200m run
AMRAP Benchpress 135#
AMRAP chinup
}
score is total reps:
10, 8
7, 6
5, 6
5, 6
5, 6
=64 reps
13 min

4 min rest


B. 100 cal AirDyne
5:30

C. 100 goblet squat 26# (Rx was 35#)
~4min
Total 25:50

2019-12-26 WOD

Beefy workout, but I scaled a lot as I'm coming down w a cold and felt a bit sluggish.

WARM
std warmup
several of each of movements below

MAIN

A. Multi-part partner workout: For Time
{

A1. 400m run

A2. 15 rounds each. 1 partner rests while other works
{
10 wallball (I did 5x10, 5x8, 5x6) 20#

A3. 400m run

A4. 10 rounds each, both partners work at same time, but keep pace
{
- 5 HSPU (I did them all strict, but did 2x5, 2x4, 2x3, 2x2) (28 total)
- 10 pullup (scaled these too: 2x10, 2x9, 2x8, 2x7, 2x6 (80 total)
}

A5. 400m run


A6. 5 rounds each for time. One rests while other does a full round, then switch. Rx was 5 of each movement, and 45# DBs
{
4 DB Deadlift 2x35#
4 Hang DB Clean 2x35#
4 DB Pushpress 2x35#
}

A7. 400m run

Time: 34min

2019-12-24 WOD

Xmas Eve partner wod. I brought Tom along.

WARM
std warmup
rotate through a few rounds of each of the below, at reduced weight

MAIN

A. 5 round for time, 13 min cap
{
250m row (Tom did 150) - so total of 2000m
2 MU (subbed for 2+2 of below, instead of 6+6)
4 pullups 
4 pushups
}
10:30

B. 5 round for time, 13 min cap one partner works, other rests, swap after each full round
{
20 alternating DB lunges 2x35#
10 DB Box stepups 2x35#
5 Dball clean 100#
}
We got through 3 rounds each only

C. 5 rounds for time. both partners work - switch when both finished a movement
{
20 cal Airdyne (Rx was 30)
12 KBS 53#
6 goblet squat 53# (Rx was 12 reps)
}
9:40

2019-12-23 WOD

WARM
std warmup

MAIN

A. HSPU skill work

3 rounds, not for time
{
2 Strict HSPU
2 Kipping HSPU
}

1 round
{
2 Strict deficit HSPU (2")
2 Kipping deficit HSPU (2")
}

B. 3 round for time
{
400m run
9 deadlift 185 (Rx was 12 @ 225)
9 HSPU (did these all strict, w ab mat)
6 burpee box jump over 24"
}
12:45

3 min rest

C. 3 rounds for time
{
20 cal Airdyne (Rx was 30)
12 KBS 53# (Rx was 70#)
9 Goblet Squat 53# (Rx was 70#)
6 DB PushJerk 2x45# (Rx was 2x50#)
}
8:45

2019-12-22 Sunday Run

A. Run 9.25km; 48:40; 5:16 pace

Ugh. slow!

2019-12-21 12 Days of Christmas WOD!

tom came along today.

WARM
750m row
std row

MAIN

A. 12 days of Xmas. Do like the song. 1, then 2,1, then 3,2,1
{
1 Power Clean & Push Jerk 135# (Rx was 155)
2 strict RingMU
3 Box Jump 24"
4 Hang power Snatch 75# (Rx was 115#
5 burpees
6 Push press 75# (rx was 115#)
7 T2B
8 Pistols
9 wallball
10 C2B pullup
11 strict HSPU
12 Front Squat 135# (Rx was 155)
}
So totals to 12, 22, 30, 36, 40, 42, 42, 40, 36, 30, 22, 12 respectively
364 reps total
time: 49:40

2019-12-20 WOD

WARM
std warmup
snatch drills

MAIN

A. Work to a heavy power snatch
3x75, 3x95, 2x105, 2x115, 1x125(fail)

B. 5 rounds, every 5 minute mark start
{
8 Front Squat 115# (Rx was 10)
5 box jump 24"
25 cal Airdyne (Rx was 30)
}
1:49, 1:46, 2:04, 2:15, 2:20

2019-12-19 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1000m row
4:10

B. 5 rounds, not for time
{
1 strict MU, add one per round
1 HSHold ~10s
10 GHD situp
}

C. 3 rounds, not for time
{
2 BarFalseGripHang 1-2sec
2 TuckFrontLever 3-4 sec
2 TGU's 36#
}

2019-12-18 WOD + Yoga

WARM
std warmup (was late for it)
clean drills

MAIN

A1. Repeat of battery test from Sept 23. In 8 min, work to a ORM Power Clean
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175, 1x185(failed)

rest 3 min

A2. AMRAP 8, Power Clean at 85% of above. I did 155
41 reps

Back in Sept I got same Power Clean ORM weight, and *42* reps instead of 41. Could have done that today if I'd known that was the target. could have pushed a *little* harder. Oh well.

B. Work to a heavy 3-rep Front Squat
3x135 3x155, 3x175, 1x195

Later

C. 1hr Yoga class

2019-12-17 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min emom
{
Power Snatch
Hang Snatch
Snatch
}
45, 55, 3x65, 3x75, 2x85

B. 5 rounds for time
{
10 Thrusters 75# (Rx was 95#)
15 pullups
25 DU
}
12 min even

I added

C. 3xBarFalseGripHang ~2s each

2019-12-16 WOD

WARM
std warmup
OH Squat & Snatch drills

MAIN

A. 6 min AMRAP
{
6 Burpee bar jump
6 OH Squat 75# (Rx was 115#)
}
6 rounds

3 min rest

B. 6 min AMRAP
{
12 wallball 20#
6 T2B
}
5 rounds plus 6 wallball

3 min rest

C. 6 min AMRAP
{
6 C2B pullup
6 Strict HSPU
}

2019-12-14 WOD

Saturday WOD. Tom came along, scaled, but held pace w me tehw hole tim@
WARM
750m row
std warmup
clean drills

MAIN

A. 30 rounds for time, 60 min cap (I had to wrap earlier that due to an apt, so did 20 rounds for time)
{
1 Strict MU
2 lungester 2x35# (left lunge, right lunge, DB thruster)
3 Power Clean 135#
4 burpees
}
20 rounds in 37:37

2019-12-12-WOD

Active recovery day and had to head to airport, so quick one.

WARM
std warmup (short)

MAIN

A. 1k row
4min

B. work to heavy CJ
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed jerk)

C. (superset w above)
6x 3-4s HSHold

D. 3 strict MU

2019-12-10 WOD

had to cut it short today to make it to airport on time

WARM
std warmup
warmup of clean complex below

MAIN

A. EMOM 10
{
Power Clean
Front Squat
Squat Clean
}
2x75, 2x95, 2x115, 2x135, 2x155

2019-12-09 WOD

WARM
std warmup
thruster drills
warmup movements below

MAIN

A. Capacity Test: 20 min AMRAP
{
20 thrusters 95# (Rx was 135#(!))
20 pullups
20 burpees
}
3 full rounds + 20 thrusters

I added:

B. 3x2s BarFalseGripHang

2019-12-08 Travel Workout

WARM
std warmup

MAIN

A. 10,9,8...1 of
{
Alternating DBSnatch 40#
pushup
Alternating Pistols
Strict HSPU (did 5 for first 4 rounds, then 4 for next 4 rounds, then 3 for last 2 rounds)
DB Curl 2x30#
Hanging Leg Raise
}
55 reps * 5 movements = 275 reps + 42 hspu = 317 reps

2019-12-06 WOD

WARM
std warmup
750m row
snatch drills

MAIN

A. 10 min emom
{
Power Snatch
Hang Snatch
OHSquat
}
2x45, 2x65, 2x75, 2x85, 2x95

B. For time, 12 min cap. 1,2,3....10 of
{
OH Squat 75# (Rx was 115#)
C2B pullup
}
time: 11:30

I added

C: 2 rounds, not for time
{
3 Tuck Front Lever Raise
2 Tuck Back Lever
1 Tuck Front Lever
}

2019-12-05 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4:10

B. Work to a heavy CJ (squat clean, push jerk)
5x75, 3x95, 3x115, 3x135, 2x155, 1x165. 1x175 (got the clean, failed the jerk)

C. 3 rounds, not for time
{
1 HSHold ~10s
2 2x False Grip Bar Hold
3 pike pushup w strict form
}

2019-12-04 WOD

WARM
std warmup
2 min Airdyne

MAIN

A. Capacity test (repeat from sept)
For time:
{
250m row
15 burpees
25 KBS 53# (Rx for <50 was 70#)
15 burpees
250m row
}
time: 4:30

rest 12 min

B. Repeat above
time: 5:04

I went back and looked and last time around I did 5+ minutes but did 70# kbs :-/

I added:

C. 3 rounds, not for time
{
10 GHD situp
1 Strict MU, add 1 per round (2, 3)
}

2019-12-02 WOD

WARM
std warmup
several of each movement below
500m row

MAIN

Capacity test (did same back on Sept 16)
}
A. 4 min row for cals
76

1 min rest

B. 3 min max reps pullups
41

1 min rest

C. 2 min max reps BW squat (165#)
17 reps

1 min reps

D. 1 min max reps S2O (Push Jerk) 135#
9 reps
}
Total = 143 Last time was 139 (70, 41, 16, 12)

I added some calesthetics supplemental work that I'm going to start doing

3 rounds, not for time
{
2 bar false grip hang, about 2 sec each
2 HS Hold ~5s for balance
2 HSPU negative, wall-facing
}

2019-12-01 Yoga

Was icy and snowing this morning so skipped the Sunday run.

A. 1hr Yoga class