2018-02-08 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4:10

B. Work to a heavy Push Jerk
10x45, 5x75, 4x95, 3x115, 2x135, 2x155 (stopped there, wasn't feelin' it)

C. (Superset w above) 2 TGU/side
16#, 23#x4

D. Strict MU practice
5 singles

E. 2x5 BarbellGluteBridge 45#

F. Back bridge
3x1

2017-10-21 Saturday Workout

BCF had a comp going on, so I went by the gym at work.

WARM

std warmup

MAIN

A. 1000m row

3:56

B. 3x6 Front Squat

95, 115, 135

C. (superset w B) 3x8 Calf Raise 

2x45# plates in hand

D. 3x8 Inclined DB Bench

20#, 30#, 35#

E. (superset w D). 3x8/side DB Curl

20#, 30#, 35#

F. 3x5 HSPU

G. (superset w F). 3x5 Chinup

H. Pistol/weighted pistol.

5/leg, 3/leg, 1/leg

0#, 25# plate, 45# bar

I. (superset w above) 3x8 Cable Row

J. 3x 15s back bridge

2017-07-13 WOD

Active recovery day.

WARM
std warmup

MAIN

A. 1k row
3:56

B. Snatch practice (all full snatch)
10xpvc, 8x45, 6x65, 4x75, 2x95

C. 3 rounds, not for time
{
5s tuck back lever
5s back bridge
}

D. 3 rounds, not for time
{
8 rep incline DB bench press 2x35#
8 rep ab wheel (from knees)
}

2017-06-29 WOD

Active recovery day. General skills & supplemental work

WARM
std warmup (missed most of it)

MAIN

A. 500m row

B. 3 rounds (not for time)
{
10 Facepulls
5 Bulgarian Split squats/leg 65#
}

C. 4 rounds, not for time
{
5 chinups (1 round), 3/side One Arm Chinup (assisted)
15s back bridge
}

D. 5 rounds, not for time
{
15s HSHold
1 MU, 1 strict MU, 1 weighted strict MU (Failed), 1 strict MU, 1 BarMU (successive rounds)
}

2017-06-05 WOD

WARM
std warmup
3 thruster 95#
1 kipping MU
2 HSPU

MAIN

A. 3 rounds, not for time
{
5/side KB one-legged deadlift 36#
12 T2B
20m broadjump
}

B. Work to a heavy 3-rep deadlift
6x95, 5x135, 4x185, 3x225, 3x275, 2x315, 1x335f

C. 8min AMRAP
{
3 HSPU (strict)
4 MU (I did first rep of each set strict)
5 Thruster 115#
}
3 rounds even (8 min 2 sec)

I added:

D. 3 rounds, not for time
{
5 ab-wheel rollout (knees)
2 back bridges (10s, 5s)
}

2017-05-10 WOD

WARM
std warmup
800m row

MAIN

A. 3 rounds for time, 15 min cap
{
400m run
5 Squat Clean Thrusters 135#
10 C2B pullups
}

5 min rest

B. 3 rounds for time, 15 min cap
{
40 cal row
30 push press 95#
10 burpee box jump 24"
}
I only completed 2 rounds by time cap

I added

C. Back bridges 5x5sec

D. One Arm Chinup (assisted)
3x1/side (2 finger, 1 finger, 1 finger)

2017-04-25 WOD

WARM
std warmup
clean drills

MAIN

A. Work to a heavy power clean
5x95, 4x115, 3x135, 3x155, 2x165, 2x175, 1x185(failed)

B. EMOM 10
{
3 Power cleans at 60-70% of above (which would be about 125# but I went heavier and built)
}
3x135, 3x145, 2x155, 2x165

C. 3 rounds, each for time, 3 min rest b/t
{
15 cal airdyne
24 KBS 35# (full overhead, Rx was 53#
8 T2B (Rx was 12)
}
times: 2:25, 2:15, 2:12

I added:

D. 4 rounds, not for time
{
Back bridges - 5-10s hold
Strict MU attempts
Chinup w slow negative
}

E. MU
1 kipping, just to feel better about missing the strict ones :-)

2017-04-14 WOD

WARM
2 min airdyne
standard warmup

MAIN

A. 20 rep Back Squat - AHAP unbroken
warm: 5x45, 5x95, 5x115, 5x135
main: 20x155

B. 30 Squat Clean Thruster for time, 12 min cap. 135# Rx (I scaled to 115#)
time: 7:47

C. 3 min amrap
{
5 burpees
10 T2B
}
3 rounds + 5 reps

D. 3 min amrap
{
5 KBS 35# (Rx was 70#)
5 Goblet squat 35# (same)
}
7 rounds + 5 reps

I added:

E. 3 rounds, not for time:
{
10 GHD situps
20s HSHold
1 BarMU
}

F. 3 Back Bridges, ~5sec hold

2017-02-11 WOD

WARM
std warmup
2x
{
10 goblet squat 10#wb
5 burpees
}

MAIN

A. Partner wod, for time
{
100 cal AirDyne (25 each x 2)
100 wallball (20,15,10,5 each)
100 cal row (20,15,15, each)
100 pushups (15,15,10,10)
100 T2B (10, 8x5 each)
}
time: 21:19

5 min rest

B. 3x100m farmer carry (2x70#)
3 each w partner

I added

C. 50 pushups (to round out 100, day 23)

D. 3 rounds, not for time
{
1 strict pullup w slow negative
1 strict chinup w slow negative
1 back bridge
}

2017-01-31 WOD

WARM
std warmup
10 KBS 36#
1 min plank
10 KB deadlift 36#
10 KB one leg deadlift 36#

10 KB Goblet Squats 36#

10 burpees
20 air squats

MAIN

A. 6 min AMRAP
{
4 power cleans 115# (Rx was 135)
10 HSPU (I did strict)
}
3 rounds + 5 reps

4 min rest
B. 6 min AMRAP
{
5 deadlift 275# (I did 205#)
10 burpees
20 DU
}
4 rounds even

4 min rest

C. 6 min AMRAP
{
10 T2B (Rx was 12)
12 Goblet squat 53# (I did 36#)
}

3 rounds 5 reps

I added:

D. 100 pushups (Day 12)

E. 8 HSHold (in between sets of PUs)

F 3 back bridges

2016-12-28 WOD

WARM
std warmup
3rounds:
{
7 cal row
6 wallball
5 pushup
}

MAIN

A. 3 rounds, not for time
{
50 DU
5 pistols/side
6 HSPU (strict, no abmat)
}

B. 21-15-9
{
row for cals
wallball 20#
pushups (subbed for pullups)
}
time: 6:50

I added:

C. 3 rounds, not for time
{
10 GHD situps
1 HSHold for balance (hit 20s freestanding, which was one of my goals for the year! PR!)
1 dragonflag negative
}

D. BackBridge
3x5s

2016-12-14 WOD

WARM
std warmup

MAIN

A. 4 rounds for time, 8 min cap
{
8 box jumps 24"
10 GHD situps (subbed for T2B)
12 PushPress 95# (Rx was 115#)
}
time: 6:35

5 min rest

B. 4 rounds for time, 8 min cap
{
6 Power Clean 115# (Rx was 135#)
12 burpee over bar
24 DU

}

time: 8:50

I added:

C. 4 rounds not for time

{

1 MU

1 HSHold, ~20s

}

D. not for time:

{

3 Dragon flag negatives

1 back bridge, ~5 second

2 Dragon flag negatives

1 back bridge, ~5 second

1 Dragon flag negative

1 back bridge, ~5 second

}

2016-12-09 Travel Workout

WARM
std warmup

MAIN.

A. 10,9,8....1 of:
{
10 pushups
10 situps
10 pistols
10 dips
10 HSPU (after couple rounds, this just turn to HSHold)
10 KBS (26#)
10 DBRow (30#)
10 burpee
10 air squat
1 back bridge (per round)
}
not for time, but took about 30 min

2016-12-01 Active recovery workout

gym closed today. light workout.

WARM
std warmup (but lighter)

MAIN

A. row 500m

B. 3 rounds, not for time:
{
30s HSHold
3 front squat 135#
}

C. 3 rounds, not for time
{
1 back bridge
3 pistols/leg
}