2013-10-28 WOD

WARM
std warmup
4 rounds of 5 air squats

MAIN
A. Skill work - HSPU
Did 2x5 HSPU (strict)
Did several HSHolds, practicing free standing

B. Back Squat Conga Line -  Groups of 3-4, 10-12 minutes, 3 reps at ~70% of max
We did 6 rounds x 3 reps @ 165#

C. 5 min AMRAP
{
Wallball 20#
T2B
}
Got 8 rounds, 3 reps

3 min rest

D. 5 min AMRAP
{
Power Clean 135#
Box Jump 30"
}
Got 5 rounds, 3 reps

I added:

E. Skills work
- LeverSwings (x3)
- 2x4 Ring Pullups
- 2x HSHold

2013-10-26 WOD

WARM
std warmup
400m run

MAIN
A. With partner, for time:
{
- shared 2k row (we did 4x250 each, rotating)
- 10,9,8...1 of Goblet squat, 70/53. I did 70#, and did 10,8,6,4,2 = 30 reps
- 10,9,8...1 of T2B, and did 9,7,5,3,1 = 25 reps
- 400m run, one partner goes after other finishes
}
time: 15:25 <-- fastest of our crew this morning - mainly case all T2B were unbroken, and we both ran pretty quick

I added

B. MU progressions
- LeverSwings
- Ring pullups

2013-10-25 WOD

WARM
std warmup
3 rounds
{
15 air squats
10 KBS
}
400m run

MAIN
A. 4 rounds, 30 seconds per station, sprint as hard/fast pas possible
{
Airdyne
Box Jumps - 18"
Hang Power Cleans 95#
2:30 rest between rounds
}

B. Skills work. I did:
4x5 Ring Pullups
2x3 HSPU
Lever swings (MU practice)

2013-09-18 WOD

WARM
std warmup
2 rounds
{
1 wall walk
10 ball slams
10 good mornings
200m run
}

MAIN
A. Deadlift 3x12 @ 60% of max
warmup 135x10
185x12, 185x12, 185x12

B. OH Press 3x12 @ 60% of max
warmup 45x12
75x12, 75x12, 75x9 (failed last couple reps)

C. TGU 10 per side moderate weight
35#, I did 8 per side before we ran out of time

D. EMOM 10
{
10 35# KB Snatch (5 per side)
}

I added

E: MU Progression
2x3 lever swing
2x4 ring pullup

2013-09-13 WOD

WARM
std warmup
3 rounds
{
10 wallball 20#
30 calf/ham stretch
}

MAIN
A. Deadlift heavy 2-2-2-2
265x2, 275x2, 285x2, 295 fail, 285x2

B. OHPress heavy 2-2-2-2
105x2-115x2-115x2-115x1

C. Get to a heavy power clean in 10 min
Got to 175#, tied my PR, failed at 185

D. DB rows, 3x8
35#

I added

E. MU progression stuff
2x5 ring pullups
2x3 ring lever attempts

2013-09-05 WOD

WARM
std warmup
2 rounds
{
200m run
10 pushups
20 air squats
}

MAIN

A. 5k run at 80% (~35-40 min)

B. MU progression work
3x5 Ring Pullups
3 ring lever swings

2013-09-03 WOD

WARM
std warmup
15 burpees
15 pushups
25 air squats
200m run

MAIN
A. Benchpress 3x3, heavier than last week
(warm) 95, 135
145x3, 165x3, 165x3

B. BackSquat 3x3, heavier than last week
(warm) 135, 155
185x3, 195x3, 205x3

C. 3x25 face pulls

D. 3x8 strict pullups, assisted if needed
8 strict
4 strict + 4 assist
2 strict + 6 assist

E. 800m run for time
2:57 <-- I checked afterward and this was 1s off my PR, and I didn't feel like I gave it 100%. Definitely could have PR'd this one.

I added:

F. MU progression work
3x lever swings