2020-01-11 WOD

WARM
std warmup
500m row

MAIN

A. 3 rounds, not for time. Using 45# bar
{
8 OH press (round 1), 8 push press (round 2), 8 push jerk (round 3)
8 back squat
8 cal AirDyne
}

B. 5 rounds, each for total reps, 3min rest b/t
{
30s AMRAP S2OH (Pushpress for push jerk)
30s back squat
30s AirDyne for cals
}
Rx weight was 95#. Did 75# for R1,2, 95# for R3,4,5

R1: 12,12,8
R2: 13,12,8
R3: 13,8,8
R4: 13,8,9
R5: 15,10,10

I added:

C. 3 rounds, not for time
{
10 GHD situp
1 Strict MU
1 HSHold
}

2019-12-19 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1000m row
4:10

B. 5 rounds, not for time
{
1 strict MU, add one per round
1 HSHold ~10s
10 GHD situp
}

C. 3 rounds, not for time
{
2 BarFalseGripHang 1-2sec
2 TuckFrontLever 3-4 sec
2 TGU's 36#
}

2019-12-04 WOD

WARM
std warmup
2 min Airdyne

MAIN

A. Capacity test (repeat from sept)
For time:
{
250m row
15 burpees
25 KBS 53# (Rx for <50 was 70#)
15 burpees
250m row
}
time: 4:30

rest 12 min

B. Repeat above
time: 5:04

I went back and looked and last time around I did 5+ minutes but did 70# kbs :-/

I added:

C. 3 rounds, not for time
{
10 GHD situp
1 Strict MU, add 1 per round (2, 3)
}

2019-08-02 WOD

WARM
std warmup
3x200m row
3x
{
20 SU
5 box stepups)
}

MAIN

A. 8 min EMOM
{
20 DU
5 box jump 20"
}

B. 4 rounds for time
{
800m run
15 GHD situp (Rx was 25 v-up)
25 pushup
}
21:45

2019-08-01 WOD

Active recovery day, but decided to push myself a bit since I missed yesterday.

WARM
std warmup
CJ: 5x45, 3x95, 3x115, 3x135
HSPU: 2 singles
MU: 2 singles

MAIN

A. 10 rounds for time
{
3 Power Clean & Jerk
3 Strict HSPU
3 MU
}
24:45

B. 3x10 GHD situps

2019-07-24 WOD & Yoga

WARM
750m row
std warmupB
200m run

MAIN

A. Skill work - barMU
8 kip swings
8 hip to bar
5 barMU

B. 4 rounds for time
{
200m run
30 DU
3 BarMU (Rx was 5)
}
9:00

I added:

C. 5 rounds, not for time
{
1 HSHold 5-10s
10 GHD situps
}

- Later -

D. 1hr yoga class

2019-07-18 WOD

Active recovery day

WARM
std warmup

MAIN

A. Row 1k
3:56

B. Work to a heavy CJ
3x75, 3x95, 3x115, 3x135, 2x155, 1x175 (clean, failed the jerk)

C. HSHold
6x 5-10s (superset w above)

D. Not for time:
{
1 strict MU
10 GHD situp
2 strict MU
10 GHD situp

3 strict MU (failed 3rd)
10 GHD situp
}

2019-06-04 WOD

WARM
2x250m row
std warmup
deadlift/clean/backsquat/s2oh drills

MAIN

A. 10 min EMOM
{
Odd: 10 GHD situp (Rx was 15 v-up)
Even: 10 T2B (Rx was 15 T2B)
}

B. For time, 20 min cap
{
400m run
50 Deadlift 135# (Rx was 185#)
400m run
50 Back Squat 115# (Rx was 135#)
400m run
50 Push Jerk 95# (Rx was 115#)
}
19:30

I added

C. Chinup work
1x5 chinup
2x2/side OneArmChinup (assisted)

2019-05-29 WOD + running + yoga

WARM
std warmup

MAIN

A. 12 min work to a heavy 3-rep split jerk (power clean for each set off floor)
warm: 5x45, 3x75, 3x95
main: 3x115, 3x135, 3x155, 1x165 (failed second jerk. 155, 165 were pushjerks)

B. 20 min EMOM, rotating stations each minute, 5 rounds of each
{
15 GHD situps (Rx was 20 regular situps)
15 cal AirDyne (Rx was 18 cal)
16 DB Front Rack Lunge (Rx was 20 reps)
20 KBS 53#
}

I added

C. MU practice
3 slow strict MU

LATER....

D. 30 min of running (kids vs parents lacross game)

LATER....

E. 1hr yoga class

2019-05-28 WOD

WARM
std warmup
3x250m row
deadlift warmup

MAIN

A. Deadlift 4-2-4-2-4-2
warm: 8x45, 8x95, 6x135, 5x185
main:
4x205, 2x235
4x205, 2x265
4x205, 2x295

B. 5 rounds for time
{
5 Deadlift @ 75% (I did 205# which is ~60%)
10 Benchpress at ~60% (I did 135#, and did 8, 8.7.6.5)
}
10:50

I added

C. 3 rounds, not for time
{
1 HSHold ~10s
10 GHD situp
}

2019-05-23 WOD

WARM
std warmup
200m run

MAIN

A. 500m row

B. work to a heavy power clean + push jerk
5x45, 4x75, 3x115, 3x135, 3x155, 2x165, 1x175, 1x185 (got clean, failed jerk)

C. (superset w above) HSHolds
6x20s

D. 3 rounds, not for time
{
2 strict MU
12 GHD situp
}

2019-04-30 WOD

WARM
std warmup
DU warmup

MAIN

A. EMOM 8
{
odd: 5 weighted strict pullup
even: 30 DU
}

B. 15 min AMRAP
{
5 DBall Clean 100#
10 Ring dips (Rx was regular dips)
15 cal AirDyne
}
6 rounds + 1 DBall clean

I added:

C. 3 rounds, not for time
{
1 HSHold ~10s
10 GHD Situp
}

2019-02-27 WOD

WARM
std warmup
400m run (tread)
push press drills
deadlift warmup

MAIN

A. 3x5 Push Press 42x1 tempo
5@95, 2x5@105

B. 14 min AMRAP
{
3 deadlift at 225# (Rx was 75%. 225 is 60% but my max wouldn't be anywhere near 375 today)
6 bar-facing-burpees
9 C2B pullups
12 cal AirDyne (or 9 cal on Assault bike)
}
5 rounds + 18 reps = 168 reps

I added:

C. 3 rounds, not for time
{
2 HSHold ~10s each
12 GHD Situp
}

2019-02-19 WOD

WARM
std warmup
400m run
several rounds of movements below

MAIN

A. 5x3 pushpress
warm: 2x5x45#
main: 3 reps each at 95, 105, 115, 125, 135

B. 3 amraps w 1 min interval:
5 min amrap
{
10 wallball 20#
10 burpees
20 DU
}
3 rounds, 2 reps

1 min rest

4 min amrap
{
8 wallball 20#
8 burpees
20 DU
}
3 rounds, 1 rep

1 min rest

3 min amrap
{
6 wallball 20#
6 burpees
20 DU
}
2 rounds, 12 reps
}

I added

C: 3 rounds, not for time
{
12 GHD situp
1 HSHold ~10s
}

2019-02-16 WOD

WARM
std warmup

5 rounds:
{
15s airdyne
5 wallball 14#
}

MAIN

A. 12 min emom
{
odd: 15 wallball 20#
even: 15 cal airdyne
}

B. 25 min AMRAP w partner
{
400m run (together)
P1: 10MU or 10pullup+10 pushup (I did 4 MU, or 2MU when I was starting as P2)
P2 10m HSWalk or 20m bearcrawl (I did 4 HSPlateWalk)
(switch on rounds)
10m OH DB Lunge (each) 35#
}
5 rounds + 2 MU (so 14 MU total)

I added

C. 3x10 GHD situp

//later

D. ~5 hrs of night skiing at meadows

2019-02-05 WOD

WARM
std warmup

MAIN

A. activation. 4 rounds, not for time
{
8 cal row
3 push press 45#
3 front squat 45#
3 thruster 45#
3 pullups (last 2 rounds, C2B)
}

3 thruster 75#
2 thruster 95#
1 thruster 100#


B. CF Open 12.5 (also 18.5)
{
3 thruster 100#
3 C2B pullups
6 thruster 100#
6 C2B pullups

+ 3reps of each per round

}
Got though 3,6,9,12's and then got 10 thrusters into the 15's. = 70 reps
12.5: 24 reps
12.5 re-do: 35 reps
2014 attempt: 60 reps
18.5: 81 reps
Today 70. Could probably hit 80 reps if I pushed harder. Not sure I could beat 81 by much though

I added

C. 5 rounds, not for time
{
1 strict MU
1 HSHold ~10s
10 GHD situp
}

2019-01-29 WOD

WARM
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
3 OH Press, 3 Push Press, 3 Push Jerk (45, 95, 95)
5 Deadlift 95#
3 box jumps 24"
}

B. CF Open 13.3. 10 min amrap
{
5 Push Jerk 115#
10 Deadlift 115#
15 box jumps 24"

}

6 rounds + 5 push jerks + 1 deadlift = 186 reps

In 2013 I did 190 reps, but stepups were allowed and I did box jumps, so calling this an improvement.

I added

C. 2 rounds, not for time

{
12 GHD situp

12 weighted GHD Back Extensions

}

D. 3 rounds, not for time

{

5 weighted jefferson curls 26#

3 slow strict pullups

}

E. 3 rounds, not for time

{

1 HSHold ~10s

1 strict MU

}

2019-01-18 WOD

WARM
std warmup
clean drills

MAIN

A. 29 min AMRAP
{
1 Clean 135, 145, 155*
19 wallball 20# (Rx was 25#)
90s sprint on rower (avg'd about 25cal/round
}
I went to 30:50 and finished out 8 rounds
Rx on clean was 185, I did 3 rounds at 135, 3 at 145, 2 at 155

I added

B. 4 rounds, not for time
{
1 Strict MU (3rd, 4th rounds I did 2)
10 GHD situp
}

2019-01-11 WOD

WARM
std warmup
1000m row
Pushpress & split jerk drills


MAIN

A. EMOM 10
{
2 Pushpress
1 Split Jerk
}
3x95, 3x115, 3x125, 1x135


B. AMRAP 14
{
15 cal row
6 strict HSPU (Rx was 7 non-strict, Rx+ was 7 strict)
15 cal Airdyne
6 MU (Rx was 7 C2B pullup, Rx+ was 7 MU)
100 m run (I forgot to do this on the first round!
}
3 full rounds minus 2 runs

I added

C. 3 rounds, not for time
{
6 DB incline bench 2x35#
10 GHD situp
}

2019-01-03 WOD

active recovery day

WARM
std warmup
1k row

MAIN

A. Work to a heavy CJ
8x45, 5x75, 5x95, 3x115, 2x155, 1x175 (clean only, failed jerk), 1x165 (failed jerk again)

B. (superset w above) HSHold working on balance
6x1 ~10s

C. 3 rounds, not for time
{
2 Tuck Front Lever
10 GHD situp
}