2015-11-24 WOD

WARM
std warmup
5 pushups
5 pullups
5 air squats

MAIN

A. work to a heavy behind-the-neck jerk
2x45, 2x65, 2x95, 2x115, 2x135,
1x165, 1x175, 1x185f

B. work to a heavy squat clean
2x95 2x115 2x135
1x155 1x165 1x185 (failed), 1x185 hang squat clean, 1x195 hang squat clean (failed0

C. 5 min AMRAP
{
5 C2B pullups
5 burpees
}
7 rounds +  pullups

I added:

D. 3 rounds
{
HS Hold (~20s for balance)
3x One Arm Chinup (assisted)
}

E. Strict BarMU
1 failed, 1 ugly but successful

2015-07-15 WOD

WARM
std warmup
2 min airdyne

MAIN

A. Behind-the-neck jerk 3 reps, increasing weight, conga-line style
I did push jerk
5x45, 3x65, 3x85, 3x105, 3x125, 1x135 then calf flared up so I dropped.

B. Partner workout, dividing reps evenly, one rests while one works
{
2500 m row (I did 750, 500)
250 air squats (I did 25, 20,20,20,20,20)
120 pullups (I did 60. Sets of 5, then 4, then 3)
60 HSPU (I did 26 kipping; partner did 2x34 pushups
}
time: ~20 min