2019-02-08 WOD

WARM
std warmup
several of movements below

MAIN

A. 8 min EMOM
{
7 pushups
7 box jumps 24"
}

B. 3 rounds for time
{
200m run
21 KB Snatch 36# (6,5,5,5)
15 KB Goblet Squat 36#
9 burpees
}
9:07

I added:

C. 3x3 behind-the-neck pullup

D. 3x6 AbWheel rollout (from knees)

E. 3 press-to-headstand

2016-03-09 WOD

WARM
std warmup
3 rounds
{
10 wallball 14#
5 burpees
}
clean drills

MAIN

A. Clean & Jerk ladder (was a snatch ladder but I'm staying off that angle of shoulder movement)
{
5 full Clean & push jerk 95#
4 full Clean & push jerk 105#

3 full Clean & push jerk 115#

2 full Clean & push jerk 135#

1 full Clean & push jerk 155#

wait 2 min, then

1 full Clean & push jerk 155#

2 full Clean & push jerk 135#

3 full Clean & push jerk 115#

4 full Clean & push jerk 105#

5 full Clean & push jerk 95#

}

B. 800m run

time: 3:24

I added

C. pullup work

{

5 strict C2B pullup

2x3 Behind-the-neck pullup

}

D. Lever work. 3 rounds:

{

1 Tuck Front Lever, slowly extending leg

2 Tuck Back Lever, ~3second hold (first time I was able to hold this off the ground for a while)

}

2014-04-09 WOD

WARM
std warmup
200m run

MAIN

A. Run:
200m
1 min rest
400m
2 min rest

600m
3 min rest

800m

times: 0:39, 1:21, 2:18, 3:00

B. 3x8-10 partner assist strict C2B Pullups

C. 5min DU practice

I added:

D: 4 BehindTheNeck pullups

E: 3x2 MUNegatives (on rings)

F: 3x HS Hold (for balance. ~30s each)

G. 2 BarMU attempt (failed)

2014-04-07 WOD

WARM
(missed initial part of warmup)
3 rounds
{
10 situps
10 air squats
}
snatch & oh squat drills

MAIN
A. All as part of one time:

21-15-9
{
OH Squat 95# (I scaled to 75#), snatching 1st rep or after breaking
T2B
}

5 min rest

20-15-10
{
Front Rack lunge (75#)
200m run (just one per round)
}

Total time: 18:25

B. Partner assist behind the nech pullups
3x8-10 (8,10,10)