2021-10-25 WOD

 WARM
600m row
std warmup

MAIN

A. Chipper: for time, 20 min cap
{
15 strict chinup
40 pistols (Rx was lunges, I did Rx+)
40 DB Snatch 35#
12 strict chinup
30 pistols (Rx was lunges, I did Rx+)
30 DB Snatch 35#
9 strict chinup
20 pistols (Rx was lunges, I did Rx+)
20 DB Snatch 35#
6 strict chinup
10 pistols (Rx was lunges, I did Rx+)
10 DB Snatch 35#
}
time: 17 min

B. 5 rounds, not for time
{
10s Hanging L-Sit
20 leg raise over db
}

2018-11-10 Travel workout

WARM
std warmup

MAIN

A. 10,8,7...4 (45 reps) of
{
Strict HSPU
DB Benchpress 2x40#
Pistol
leg raises
DB Snatch 35#
DB Curl 2x30#
}

2017-06-15 Travel Workout

Quick workout. was pressed for time this morning.

A. 1km run

B. 3x3 pullups strict

C. 3x3 chinups strict

D. 3x5 dips

E. 2x10 leg raises

F. 1km run

2015-12-05 Travel Workout

Was at a conference with limited time, but squeezed a quick workout in before breakfast

5 rounds not for time
{
10 pushups
10 burpees
2 HSPU
5 leg raises
}

2015-06-18 Travel workout

A. Run 4.18k, 20:53. 4:57 pace

B. 4x5 pullups

C. 4x5 Dips

D. 3x10 Leg raises

2014-08-12 WOD

WARM
std warmup
10 wallball passes 14#
10 OH wallball passes 14#
200m run
25 leg raises
20 pushups
25 situps
20 pushups

MAIN
A. Skill work. 3 rounds, not for time
{
30 DUs (2 of 3 sets unbroken)
12 T2B
10 pistols
2-5 MU (first round I tried and failed 2 ring MU. Other rounds I did 2 BarMU)
}

B. 30 Squat Clean Thrusters for time. Rx = 135#/95#. 10 minute time cap.
I scaled to 115#.
Time: 8:05

I added:

C. 100 Burpee Challenge - Day 2
8:20

D. 3x30s HS Hold. Got a couple stretches of ~5 seconds freestanding

2014-06-04 WOD

WARM
std warmup
400m run
4 rounds of
{
5 pushups
10 leg raises
}

MAIN

A. 3x3 Deadlift, add 10-20# from last week
warm: 135x5, 185x5,  225x3,
main 275x3,  285x3,  295x3 (87%, 90%, 94%)

B. 3x3 OH Press, add 5-10# from last week
warm: 45x10, 75x5,  95x3,
main 105x3,  105x3,  115x3

C. 3x8 Pendlay rows, heavy as possible with good form
95x8, 95x8, 115x8

D. 3x12 strict pullups. Assisted partner pullups if needed
I started strict and went assisted after failing
8strict + 4 assisted
4strict + 8 assisted
1strict + 11 assisted

I added:

E. HS Holds
3x 45 seconds

F. GHD situps
2x10

G. BarMU
1 successful, 1 failed