2022-04-07 WoD

 WARM
std warmup

MAIN

A. Benchpress (progress below, decreasing reps, increasing weight)
warm: 2x5x45
main: 2x7x95#, 2x5x115#, 2x3x135#, 1x2x155#

B. 3 rounds, not for time
{
7 "nordic curls" (equiv of GH raise negatives w band)
1 block farmer carry 2x36# KB (did these unbroken)
}

C. 4 rounds, not for time
{
7/side landmine row (15# on bar 1st round, 25# 2nd, 3rd rounds)
30s ME chinups (4 rounds: 9, 7, 6, 6)
}

2018-01-30 WOD

WARM
std warmup
500m row
thuster warmup

MAIN

A. DU progression
2x20 SU
2x10 power jump
2x5 S-S-PJ
2x5 S-S-DU

2x10 DU

B. CF Open 17.5, but with 16 min cap
{
9 thruster 95#
35 DU
}
I got 8 rounds + 7 thrusters. If we'd continued, I could have made ~18 min or a bit more, which is better than my 21 min time last year. I did first 2 rounds unbroken on thrusters, but I think going forward I'd do 5+4 right from the beginning, w a timed break under 10s.

C. 3x3 weighted pullup
3x15#, 3x25#, 2x36# (failed 3rd rep)

Accessory work

D. 3 rounds, not for time
{
15 GHD situps
6 GHRaise
}

E. 3 rounds, not for time
{
Tuck Front lever
Tuck Back Lever (managed a straddle back lever for a few seconds!)
}

2017-10-24 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
4 TGU's (2 per side) 26#
10 kip swings
10 power jumps
}

B. 4 rounds for time
{
2 Strict MU (Rx was 5 kipping)
30 DU
10 KBSnatch 35#
100m run
}
time; 10:20

Accessory work:

C. 3 rounds, not for time
{
20 banded face pulls
12 GHR's
45s weighted plank 45#
}

D. Tuck Front Lever Pulls
3x2

2017-10-02 WOD

WARM
std warmup
pushpress drills
5 wallwalks
banded good mornings, etc

MAIN

A. build to a heavy 3-rep push press over 15 min
45x5, 95x3, 115x3, 125x3, 135x3, 145x2 (failed 3rd rep)

B. for total reps. 4 rounds of
{
1 min burpee w 6in jump
1 min box jump 24"
1 min pushups
1 min rest
}
1. 13+17+30=60reps
2. 14+17+24=55reps
3. 14 +18+20=52reps
4. 13+15+16=44reps
210 total

Supplemental

C. 3 rounds, not for time
{
5 GHRaises.
10 GHD situps
6/side DB ext rotation on knee 15#
}

`

2016-06-21 WOD

Flew in from Taiwan, managed to make the lunchtime session

WARM
std warmup
5 Glute-ham raise negatives, w pushup-to-vertical
200m run

MAIN


A. 12 min EMOM. 3 DL @ ~70%
warm: 5x 135, 5x185, 5x225
main:
10 rounds (got lapped)
{
3 DL @ 275 (first 4 rounds, then last 6 rounds at 295)
}

Clean & Jerk warmup

B. 15 min EMOM
{
30 DU (blew my calf again during 1st round - switched to singles on one leg
15 C2B pullup
5 CJ at 185 (I did 3 rounds at 135, 1 round at 155)
}
4 rounds + 37 reps

I added:

C. 3 rounds, not for time
{
5 sec tuck back lever
3 assisted (band) front lever pulls
}

2015-08-24 WOD

WARM
std warmup
40 wallball passes
deadlift warmup

MAIN
A. 5x8 deadlift @ 50%
warm: 95x5, 135x5
main: 185x8, 205x8 x 4

B. 3x10 Glute Ham Raises

C. For time: 30-20-10 of
{
KBS 53#
alternating lunges (was box jumps)
}
time: 4:59

I added:

D. MU Practice
2 kipping MUs
4 failed strict attempts

2015-07-14 WOD

WARM
std warmup
2 min airdyne (substituting for run)
4 rounds
{
10 wallball 14#
10 KBS 26#
}

MAIN.

A. Skill work (included DUs which I skipped)
{
10 pistols
5-6 (scaled) Glute-Ham-Raises.
30s hanging L-Sit (2-3 of 10-15s each)
}

B. "Elizabeth" (scaled, because of my calf industry). 21-15-9
{
135# Power Cleans (Rx is squat cleans)
Ring dips
}
time: 10:20

I added:

C. 3x3 One Arm Chinup (assisted)