2016-01-11 WOD

WARM
std warmup

MAIN
A. 3x5 Back Squat, 31x1 tempo, 60% ORM
warm: 5x45, 5x95, 5x135
main: 3x5x165 at tempo

B. 2x3 Front Squat, 31x1 tempo, 60% ORM
main: 2x3x135 at tempo

C. 20 min EMOM
{
even minutes:
20 DU
8 HSPU (I scaled to 4/round)

odd minutes
5 burpees over bar (I did 4)
10 DL@ 185# (I did 5)
}

I added:

D. 5 rounds, not for time
{
10 GHD
bar work. different movement per round(a: 5 strict pullups. b: 5 strict C2B pullups. c: 5 HRpullups, d: 2 bar MU, e: 2 BarMU unbroken)
}

2015-12-23 WOD

WARM
std warmup
snatch drills

MAIN

A. Work to a heavy snatch (full squat snatch).
squat snatch: 3x65, 2x75, 2x95, 1x105
power snatch: 115, 125, 135(f)

B. CF Open 13.1. 17 minute AMRAP
{
40 burpees (with jump to 6" marker)
30 snatches 75#
30 burpees (with jump to 6" marker)
30 snatches 135#

20 burpees (with jump to 6" marker)
30 snatches 165#

10 burpees (with jump to 6" marker)
30 snatches 210#
}
I got the first 100 reps done in 9:20 (vs 10 min last time), then got 1 rep at 135#.
Probably could have managed 2-3 more, but instead dropped to 95# and got 20 reps
So score was 101, or 121 scaled.

vs my performance of 2013 open, if ranked in the 45-49 masters category, my 2013 score would have been ~ 2600/3240 (80th percentile), and today's would have been ~1900/3240 (58th percentile). Had I not scaled, and instead manage and additional 5 snatches or so, I'd be somewhere around mid-point. Definite improvement.

I added:

C. One Arm Chinup progression
3x3/arm

D. Pullup/MU work alternating w GHDs
{
10 GHD situps
5 strict C2B pullups
10 GHD situps
5 HR pullup
10 GHD situps
3 kipping barMU
10 GHD situps
2 strict BarMU
}

2015-12-17 WOD

(makeup for Monday)
WARM
std warmup
6 TGS 36#
10 goblet squat 26#
clean warmup
thruster warmup

MAIN

A. December challenge:
AMRAP 5 of Squat Clean Thrusters, 95/135/165
Max weight moved overhead in 5 min, pick any of above weights

I did 95#, sets of 5 reps w short rest after each.

Total: 32 reps (6x5+2) =  3040#

B. EMOM12
{
20 DU
3 Power clean 135#
}

C. AMRAP 5
{
5 HSPU
5 Box Jump 30"
}
Total: 4 rounds + 2 HSPU

I added:

D. Pullup work
5 strict pullups
5 strict C2B pullup
2x3 HRpullup
2 bar MU
2 strict bar MU

2015-12-10 WOD

active recovery day

WARM
std warmup

MAIN

A. 2k row
~8 min

B. work to a heavy CJ
WARM: drills w empty bar
MAIN: 2x75, 2x95, 2x115, 2x135, 2x155, 2x165 (got both cleans, failed both jerks)

C. Pullup work
5 strict pullups
2x3 strict HR pullups
2x3 kipping HR pullups

D. HS platewalks
3x step-down only, failed stepping up

2015-12-08 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
12 T2B
40 DU
1 rope climb (2 of these I did legless)
}

B. 8 min amrap. 2, 4, 6, 8...
{
Hang Power Clean 115#
Push Press 115#
}
2,4,6,8,10 + 6 = 66 reps

C. 8 min amrap. 2, 4, 6, 8...
{
burpees
Benchpress 115#
}
2,4,6,8 + 10 = 50 reps

I added

D. not for time
{
2x3 strict pullups
10 GHD situps

2x3 HR pullups

10 GHD situps

2 MUs

10 GHD situps

2 strict MUs (both failed)

10 GHD situps

2 HSHold

10 GHD situps
}

2015-12-07 WOD

WARM
std warmup

MAIN

A. front rack strength exercises:
- PNF Intercostal stretch 3x15s
- Trap 3-raises 3x6 w 5s hold on each rep (w 5# plates

B. Front Squat 3x5 @ 60%, 1s hold at bottom
warm: 5x45#
main: 3x5 @ 135#

C: Back Squat 1x10 AHAP
1x10 @ 185 (could have gone a bit heavier, but still was challenging. 185 is about 70% ORM)

D. 21-15-9 of
{
Deadlift 255# (I scaled to 185#)
Box Jump 24"
}
time: 5:43

I added:

E. MU/Pullup work
2x3 ring dips
2x5 strict pullup
2x5 hand-release pullup
2 kipping MU
1 strict MU (failed)

2015-12-03 WOD

slept in this morning, went at 4:30 instead. What a difference in how limbered up I was. Really need to stretch more in the morning I guess

WARM
std warmup

MAIN

A. 1k row
3:45

B. Snatch practice
warm: 5x PVC, 5x45# drills from different positions
main: 2x45#, 2x65#, 2x75#, 2x85#, 2x95#, 1x105#
1x115 power snatch, 1x125 power snatch, 1x135 power snatch (failed)

C. pullup drills
5 strict pullups
5 hand release pullups

D. 5 rounds
{
1 strict HSPU
1 strict MU
}

2015-11-30 WOD

WARM
std warmup (late for most of it!)
150m row

MAIN

A. 2K row for time (November challenge - compare to Nov 6)
7:41.7 (3.3s PR vs 3 weeks ago. I'll take it!)

B. 3x8 bench press @ 55%
warm: 8x45#, 8x95#
main: 3x8 115#

C. (superset w B) 3x8 weighted dip
1x8, 2x6 @ 36#

D. 3 rounds, each for time (which of course I didn't record
{
15 pullups (first 2 rounds unbroken)
10m overhead lunge 135# (I scaled to 75#)
}
~1:30 each round

I added

E. 3 rounds
{
2 hand-release pullups (first time trying these, barely got my hands off the bar)
10 GHD situps
}