2013-10-21 WOD

WARM
std warmup
5 pullups
5 KBS
10 DU
10 pistols
Pushpress drill

A. 8 min EMOM
{
5 pushpress @ heavy weight (I went with 105#)
(was 3 the first couple sets, then they changed it to 5 reps
}

B. 3 rounds for time:
{
12 pistols (6/leg). I did assisted.
24 KBS 70/53. I did 53#
36 DUs
}
time: 9:51

C. Pullup ladder 1-5-1
I did strict

I added:
D. 2x2 HSPU, strict

Update: Did a run at lunch:
E. Run 5.08km, 26:40, 5:15 min/km pace

2012-08-02 WOD

WARM
200m run
regular warmup routine

MAIN
A.
10 min handstand holds/practice

B.
Pullup ladder, strict, 1-5-1

C.
3 rounds for time:
{
10 shoot-thrus
10 DB Snatch/arm 45/30 (I did 45#)
50 DUs
} time: 11:38 Rx

[update]
Went to the gym at work later:
pullup ladder 5-1
Snatches 3x2 @75#

2012-07-12 WOD

WARM

400m run
3 sets
{
15 air squats
10 situps
5 pushups
}

MAIN

5 rounds
{
15 push press 75#
21 box jumps, 24"
15 wall ball, 24"
} time: 19:33 Rx


WEEKLY CHALLENGE:
20 strict pushups for time after the WOD
time: 20 sec

Later, I went to the gym at work and added a pullup ladder (1,2,3,4,5,4,3,2,1) and handstand pushups (2x3)

2012-06-26 WOD

WARM
15 pullups (ladder - 5,4,3,2,1 strict)

MAIN

3 rounds, each as fast as possible, 2 min between rounds
{
5 burpees
10 box jumps (24")
50m sprint
} times: 56s, 1:01, 1:00

4 rounds, each as fast as possible, 2 min between rounds
{
100m row
5 thrusters 95/65, increasing weight on each round - I did 95, 105, 115, 125
} times: 52s, 45s, 50s, 1:10 (thrusters weren't unbroken on last set)

2012-06-11 WOD

WRM
assisted pullup ladder (5-4-3-2-1)
I did ~ half unassisted

MAIN
Front Squat 3x2 @90-95%, rest 2-3 min b/t sets (I did #165)

OH Press 3x2 @90-95%, rest 2-3 min b/t sets (I did #125)

Burner
Max rep thrusters in 1 min 65/95
I did 18 @ 95 but doesn't count because (a) I started late on the minute and (b) I realized partway in that I was just doing push presses, not thrusters. Will go back and re-do this week.

2012-04-20 WOD

Warm
10 med ball overhead passes
10 med ball chest passes

Main - For time:
{
30 Wall ball
50 DUs
200m run
20 Wall ball
50 DUs
400m run
10 Wall ball
50 DUs
800m run
} Time: 15:40

Pull-up ladder (w partner assist)
10,9,8,7,6,5,4,3,2,1 (55 total)

2012-01-24 WOD

MAIN

Five rounds for time (My time: 9:10)
{
- 9 Deadlifts, 135/95#
- 6 Power snatch, 135/95#
- 3 Overhead squats, 135/95#
}

I went light on the weight (65#) since I tweaked my back on the snatches on friday.

Then

5 min pullup practice

Did a total of 10 (ladder:  1,2,3,4)

Then, weekly challenge

10 Turkish get-ups (5L/5R) at heavy weight. I did 35# which was heavy enough for me!

[Update: I went to the gym at work over lunch and added the following]
15 pullups (ladder down: 5,4,3,2,1)
30 DUs (max unbroken was 15)
2 30 second handstand holds

2012-01-22

No gym today, so did a pull-up ladder at home, using basement stairs

1, 2, 3, 4 for a total of 10

2012-01-21

No gym today, so did a pull-up ladder at home, using basement stairs (kind of a fat-grip pull-up, since i'm gripping a 3" wide carpeted stair.

1, 2, 3 for a total of 6