2015-09-26 WOD

WARM
std warmup
clean drills
squat warmup
200m run

MAIN

A. 8 min AMRAP
{
50 DU
15 Front Squat 115#
7 Burpee bar jump
}
2 rounds +  58 reps

6 min rest

B. 8 min AMRAP
{
25 Wallball 20#
15 pullups
10 ring dips
}
2 rounds 10 reps

C. 8 min AMRAP, working w partner
{
30 S2O (push jerk for most of it) 95#
20 Power Clean 95#
10 box jump 24"
}
3 rounds, evenly splitting work.

I added

D. MU work
2 C2B pullups
2 kipping MU

2 Strict MU

2 Strict BarMU

2015-03-25 WOD

WARM
std warmup
3 rounds
{
12 KBS 36#
~30s plank
100m run
}

MAIN

A. 3 rounds
{
10 CJ 165# (I scaled to 135#)
10 T2B
}
time: 7 min even
5 min break

B.
{
20 burpee C2B Pullups
20 Thrusters 115#
20 Ring Dips
}
10 min even
5 min break

C.
{
800m run
40 cal row
}
6:30

2014-09-11 WOD

Was going to just do 5k run 'active recovery' as part of my half-marathon training, but Mike posted 9-11 WoD, and since it included a 4k row or run, I just added 1k to it.

WARM
std warmup
200m run

MAIN

2001 m run

11 reps of each of the following 9 movements:
{
36" Box Jumps
Thrusters 125# (wow, those were heavy. Sets of 3,3,3,2)
Burpee C2B Pullups
Power Cleans (#175 was Rx, I varied the weight: 155, 165, 175, 175, 165 x 7)
HSPU (set of 6, set of 5)
KBS 70# (ub)
T2B (ub)
Deadlifts 170# (I did 175, and did them in sets of 7,4)
Push Jerk 110# (I did 115#, and did them in sets of 6,5)
}

2001m run (I added an 800 and a 200, making it 3k

Time was approx 45 min total