2017-05-06 WOD

WARM
std warmup
10 partner over-unders (each)
shuttle sprints
Tabata jumping lunges

MAIN

A. 3 rounds for time, 15 min cap
{
400m run
20 pushups
15 pullups
10 T2B
}
time: 13:35

2 min rest

B. 3 rounds for time, 15 min cap
{
100m farmer carry 2x53#
20 goblet squat 53#
10 Dball clean 100#
}
hit time cap. 2 rounds + carry + 8 dball (skipped last round goblet squats)

I added

C. MU practice
2 MU

2016-05-12 WOD

Active Recovery Day

WARM
std warmup
10 partner over-unders

MAIN

A. 1k row
4:00

B. Penlay rows
10x45, 8x65, 6x95, 4x115

C. Work to a heavy CJ (full squat clean)
warm: 5x45, 5x95
main: 3x115, 2x135, 1x155, 1x175 (clean only, failed the jerk)

D. Banded MU Negatives
was trying this to rehab my shoulder - not really the best idea. will need to try something different.

E. Work to a heavy Deadlift
10x135, 8x185, 6x225, 4x285, 2x315, 1x345, 1x365 (fail)

F. HSHold
1x 1:10

2015-12-26 WOD

WARM
std warmup
10 partner over-unders
2x10 KBS
150m row
2x5 pullups

MAIN

A. With partner, 3 rounds for time. Subtract total KBS (1 rep = 1 second). 1 partner rows while other does KBS then switch
{
500m row
AMRAP KBS
}
Round 1: 50 reps for me, 45 for partner (I did 53#, he did 70#)
Round 2: 50 reps for me, 40 for partner

Round 3: 45 reps for me, 35 for partner

Total time: 13:20 - 265 reps (4:25) = 8:55

B. With partner, 3 rounds for time. Subtract total pullups (1 rep = 1 second). 1 partner runs while other does pullups, then switch
{
400m run
AMRAP pullups
}
Round 1: 31 reps for me, 29 for partner
Round 2: 24 reps for me, 30 for partner

Round 3: 22 reps for me, 30 for partner 

Total time: 11:58 - 2:46 (166 reps) = 9:12

C. Back Squat (was supposed to be 3x8 @ 75%, but did fewer reps and at 70%

warm: 5x45, 5x135

main: 185# x6, x6, x8

I added:

D: BarMU

one kipping

one strict

2015-12-16 WOD

WARM
std warmup
clean drills
2x5 T2B
10 partner over-under

MAIN

A. Work to a heavy CJ
3x45, 3x95, 2x115, 2x135, 2x155, 1x165, 1x175(f), 1x170(f)

B. CF Open 13.4. 7 min AMRAP
{
3 CJ 135#
3 T2B
6 CJ 135#
6 T2B

9 CJ 135#
9 T2B

12 CJ 135#
12 T2B

etc

}

Score: 3+3+6+6+9+9+12+12 + 2CJs = 62 reps

Better than the 41 I got 2 years ago, and would have put me about 34th percentile on the leaderboard.

I added

C. 3 rounds, not for time

{

2 MU (1st round kipping, 2nd round strict, 3rd round strict but failed)

10 GHD situps

}

2015-10-05 WOD

Deload week, so we'll be doing a lot of lighter weight and metcon-type stuff.

WARM
std warmup
200m OH Plate walk 25#
8 partner over-unders

MAIN
A. 3000 m row with partner
500m each x 3
while partner works, do wall squats

B. 2Mile run with partner
400m each x 4
while partner runs, do DUs (50,60,50,50)

C. Mobility work (foam roll, etc)

I added:

D. MU practice. 2 rounds
{
1 BarMU
1 Strict BarMU
1 MU
1 Strict MU

}

2015-06-05 WOD

WARM
std warmup
5 partner over unders
2x5 pushups
200m run

MAIN
A. Tabata pushups - focus on perfect form
7,7,6,6,6,6,6,6

B. Benchpress 3x5 - aim for 75%
warm: 5x45, 5x95
main: 155x5, (1st set was pretty painful, so I scaled down) 135x5, 135x5
(155 is 77% my max. 135 is only 67%. not looking good for PR on this cycle)

C. Partner wod. Do the 2 400m runs together, all the rest is one working while one partner rests. 16 min cap
{
400m run
100 Jumping Squats holding 25# plate
80 dips
60 V-ups
40 strict pullups
20 strict HSPU (I did 3 strict, 6 kipping, partner did 11 strict)
}
time: 15:55

2015-04-20 WOD

WARM
std warmup
5 partner over-unders
200m run

MAIN

A. 3 rounds, not for time
{
30 DUs
1 rope climb
12 T2B
}

B. "Annie". 50-40-30-20-10 of
{
DUs
situps
}
time: 6:15. 5 seconds slower than my PR of 6:10

C. 10-9-8-7...1 Dips

D. 3x8/leg Bulgarian split squats
I did with 2x30# dumbells

I added

E. 3 rounds
{
1 MU
20s HS Hold, balancing off wall as much as possible (10s?)
}

2014-11-04 WOD

WARM
std warmup
10 partner over-unders
200m run

MAIN
A. 8 min EMOM
10 alternating barbell lunges 115# (5/leg - which I scaled to 4/leg for last 4 rounds)

200m run

B. Skill work. 3 rounds, not for time
{
10 Ring Dips
12 T2B
20 Pistols (only did 2 rounds of these)
40 DUs (only did 2 rounds of these)
}

C. 3 rounds, each for time, 3 min rest b/t
{
20 cal row
12 burpees over rower
7 KBS 70#
}
Times: 2:05, 2:15, 2:22

I added:

D. Snatch practice - work to a max, but ensuring dropping under bar
5x snatch balance w PVC
5x OH Squat 45#
warm: 3x45, 3x65, 2x75, 2x85
main: 1x95, 1x105 (power only), 1x105, 1x115(failed)

2014-10-21 WOD

WARM
std warmup
20 pushups
10 over-unders w partner

MAIN
A. Front Squat 3-2-1-1-1 (85%,90%,95%++)
warm 45x5, 135x5
main 185(82%)x3, 205(91%)x2, 225(100%)x1(almost didn't make it), 235(105%) fail
(should have gone 185,205, 215, then maybe 230 or 235)

B. 3x15 GHD situps

C. Tabata pushup
12,12,10,10,8,8,8,8

D. Tabata situps
13,12,11,11,11,11,11,11

I added:

E. 100 DU Challenge
38, 25, 8, 21, 8

2014-09-12 WOD

WARM
std warmup
200m run
10 partner over-unders

MAIN
A. 3x5 Deadlift, 41x1 tempo
warm: 5x135
main 5x205, 5x225, 5x225

B. 4 rounds, each for time, 4 min rest b/t
{
15 cal row
2 CJ at 185 (I scaled to 155#)
4 MU (I did BarMU)
8 wallball 30#
}
Times: 2:41, 2:51, 2:53, 2:57
at least one failed rep each round. First 2 rounds, I failed a Clean. Last 2 rounds I failed an MU.

I added:

C: Weighted Run
2 miles w 20# vest, as part of half-marathon training. Forgot to time it, but was approx 20 min

2014-01-28 WOD

WARM
std warmup
400m run
10 partner over-unders

MAIN
3 rounds for time, 30 min time cap
(counts are for 1st/2nd/3rd round. Counts reduced from 30 to 20 partway through because everyone taking too long)
{
30/30/20 cal row
30/30/20 wallball 20#
30/30/20 pushups
30/20/20 box jumps 24"
30/20/20 v-ups

30/20/20 KBS 53#
30/20/20** pullups

}

I finished everything but the last set of pullups within the 30 min, so finished that last 20 pullups by 32min

2013-11-05 WOD

WARM
std warmup
10 partner over-unders

MAIN
A. Tabata this
5 rounds of tabata (8 sets of 20s on, 10s off, score is lowest reps for any one set), 800m run between each

Row {8,8,7,7,7,7,7,7} = 7 (58 total)
400m run
Pullup {8,7,6,6,5,5,5,5} = 5 (47 total)
400m run

Situp {12,12,10,10,10,10,10,10} = 10 (84 total)

400m run

AirSquat {14,14,13,13,13,13,13,13} = 13 (106 total)

400m run

Pushup {9,8,7,7,7,7,7,7} = 7 (59 total)

400m run

I added:

B. 6 HSHolds (balance practice)

2013-10-19 WOD

WARM
std warmup
400m medball run

MAIN
Partner WOD. We did this one with 3 people. All numbers divided by 3 unless stated
{
150 wallball 20#
75 partner over-unders
150 KBS 53#
800m run w 20# med ball - all 3 run 800, each with their own ball
75 burpee pull up
150 lunges
400m run w 20# ball overhead - all 3 run 400 but share ball
150 V-ups
150 ground to overhead w 25# plate
(there was also a 200m partner carry, but I ran out of time.
}
time: 42:00, before I had to leave