2018-10-02 WOD

WARM
std warmup
Snatch & OH Squat drills

MAIN

A. 4-4-4-4 OH Squat
2x3 # 45#
4x65, 4x75, 4x95, 3x115 (failed last rep)

B. 12 min AMRAP
{
9 Power Snatch 75# (Rx was 115)
12 barbell lunge 75# (same)
15 cal row
}
4 rounds even

I added

C. 3 rounds, not for time
{
5s Tuck Front Lever (1 leg extended)
5s Tuck Back Lever (1 leg extended)

3 dragon flag raise/negative

}

2018-08-02 WOD

WARM
std warmup
200m run

MAIN

A. 500m row

B. 30 MU for time
4-4-3-2-2-2-13 singles
8:40 (5:20 PR!)

C. Work to a heavy CJ
3x95, 3x115, 2x135, 2x155, 1x175(clean only), 185(failed), 165

D. 3x TuckBackLever

E. 3x3 dragon flag

2017-03-07 WOD

WARM
std warmup
40 wallball passes

MAIN

A. OH Press 3x3 @ 90% (not for me)
10x45, 5x75
3x3 @ 95

B. Deadlift 3x3 @ 90% (not for me)

10x45, 6x135, 3x185

2x3 @ 225, 1x2 @ 275

C. 24 min EMOM (1 min per movement, rest to top of min)

{

15 cal Airdyne

5 pullups (Rx was 15)

10 HSPU (Did scaled: 10,10,10,9,8,7)

2 Snatches (first 4 rounds @ 65, last 2 rounds 75#)

}

 

I added:

D. 3x5 Dragon Flags

2018-02-26 Travel Workout

Light workout - pressed for time and clock all messed up

A. 1 mile run

B. 3 rounds, not for time:
{
5 pullups - strict
5 dragon flag negatives
10 70# DB front rack squats
}

C. 3 rounds, not for time:
{
5 chinups
6 DB incline press
8 DB bench press
}

D. 3 rounds, not for time
{
1 HSHold
3 pistols/side
}

E. 3 rounds, not for time
{
5 dragon flag raises
20 pushups
}

2018-02-17 WOD

WARM
std warmup

MAIN

A. 5x6/side DB Benchpress. Non-working arm held at extension
2x6 30#, 3x6 35#

B. Partner workout. 10min emom. Each partner does full round, then repeats
{
Clean 225# (I did 3 sets at 135#, 3 @ 155#)
3 MU (I did 3 sets of 3 unbroken strict, then 3 sets of strict singles)
}
6 rounds + 1 clean

C. 10 min emom, break up w partner as needed (we did 10+10 each)
{
20 box jumps 24"
20 KBS 70# (I did 53#)
}
7 rounds

I added:

D. 4x6 Dragon flags

2018-02-13 WOD

WARM
std warmup

MAIN

A. Activation. 3 rounds, not for time
{
10 cal airdyne
5 thruster 45#
5 ring row
}

B. CF Open 12.5
{
3 thruster 100#
3 C2B pullup
6,6
9,9
... etc
}
I modded the pullups to strict *ring* pullups, C2B. Trying to spare my injured forarm tendon, and the false grip lets me do so. Not sure it's easier or harder than proper C2B, just different.
Got through 3's, 6's, 9's, 12's and 5 thrusters into the 15s. So 65 reps.
Better that my 2012 score of 35, and the last time I did it in 2014, 61 reps. But, like I said, modded the movement so can't compare.

C. 4x6-8 Dragon flag (Rx was 3x10)
{
2x8 scaled (bent knee to extend) dragon flag, w dragon flag negative
2x6 dragon flag
}

Accessory

D. 3 rounds, not for time
{
8 BB Glute Bridges
1 min weighted plank hold (26# KB)
1 HSHold
}

2016-11-29 WOD

WARM
std warmup
2 rounds
{
5/arm 26# one-arm KB press
30s plank
}
2 rounds
{
10 goblet squat 26#
10 v-ups
}

MAIN

A. 4 rounds for time, 80% effort (deload week)
{
11 cal Airdyne
8 deficit Deadlift 95# (4" deficit)
8 HSPU (strict: 8 first round, then 7,6,5)
8 Front Squat 95#
}
time: 12:37

B. work to a moderate 10-rep Deadlift
5x135, 5x185, 10x205

I added:

C. 2 rounds
{
1 shrimp squat/leg
1 pistol squat/leg
}

D. Dragonflags
4 negatives, one with a good-form raise