2016-01-16 WOD

First day back after being knocked out with a cold and a sick kid at home. Can't remember when I last missed 3 days in a row. Ugh.

WARM

1k row
3-4 min foam roll
2 rounds
{
10 plank leg slides/side
10 face pulls
10 kossack squats/side
3 lateral jumps/side
}

MAIN

A. "Hammer" - 5 rounds, each for time, w 90s rest b/t rounds
{
5 Power Cleans 115# (Rx was 135 for all lifts)
10 Front Squats 115#
5 Push Jerks 115#
20 pullups
}
times:
240, 3:10, 4:05, 3:30, 3:15 + 6 min rest = 22:40 (1:30 slower than last time I did it, but since I was out sick, that's probably to be expected)

I added:

B. 1 BarMU
was going to do more but shoulder a bit tweaky

2015-10-21 WOD

WARM
3 min Airdyne
3 min foam roll
3 rounds
{
10 plank leg pulls/leg
10 face pulls
10 cossack squats/leg
3/leg lateral jumps
}
clean & jerk drills

MAIN

A. "Hammer" - 5 rounds for time, 90s rest b/t rounds
{
5 Power Cleans 115# (I scaled from 135#)
10 Front Squats 115# (same)
5 PushJerks 115# (same)
20 pullups
}
times: 2:10, 2:25, 3:30, 3:50, 3:20, plus 4x90s rest = 21:15 (45s PR, plus I did 2 less reps/round last time)

I added:

B. 5 rounds:
{
30-60s HSHold, working on balance off the wall
1 BarMU with slow negative descent
}

2015-04-18 WOD

Tough one today, even when scaled!

WARM
std warmup
5 each of the movements in A below

MAIN

A. "Hammer". 5 rounds for time
{
5 Power Cleans #135 (I did #115)
10 Front Squats #135 (I did #115, 8 reps)
5 Jerks (I did #115)
20 pullups
}
time: 22:00 (scaled)

B. One Arm Chinup progression
3x3/arm

C. Ring MU
2