2019-04-25 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1000m row
4:03

B. Work to a heavy CJ
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175 (failed)

C (superset w above) HS practice
HSHold, 6x10s

D. 3 rounds, not for time
{
1 strict L-sit MU
1 One-arm-chinup/side
}

2019-03-30 WOD

Back at the box.

WARM
std warmup
500m row
clean drills

MAIN.

A. Partner workout, For time but I forgot to write down the time. Divide work as outlined below, 1 rests, 1 works.
{
800m run (together)
400 DU (200 each in sets of 50)
200 medball situp (10x10 each w 14# medball)
100 hang power clean (I did 25 power cleans from the floor, 135#)
50 strict HSPU (I did 5,3,3,3 = 14 strict HSPU)
}

B. 9 min Tabata-form amrap - 20s work/10s rest, 6 rounds of
{
Pullup (did 6-7 each round = ~40 total)
pushup (did 10 each round = 60 total)
Air Squat (did 13 each round = 78 total)
}

I added:

C. Strict L-Sit MU
2 of them

2019-03-07 WOD

Active recovery day - took it easy because back still a bit tweaked and Open is tomorrow morning

WARM
std warmup
snatch drills w PVC

MAIN

A. 1000m row
4:20

B. Snatch practice - light
2c3 @ 45, 2x3@75

C. (superset w above)
HSHold x 3, HSPU - 31x1

D. MU practice
1 strictMU
3 Strict L-sit MU
1 bar MU
1 strict bar MU

2018-10-29 WOD

WARM
std warmup
3 min Airdyne at moderate pace

MAIN

A. 10 min emom
first 4 min: 2 x 12' legless rope climbs
remaining 6 min: 1x 12' legless rope climb

(couldn't maintain 2 through the whole thing)

B. 3 rounds, 4 min each, 2 min b/t
{
400m run
21 KBS 53# (3/4 height)
strict pullups for remainder of 4 min (about 90s)
} score is number of pullups:
15, 16, 14

I added

C. MU work
2 strict MU
2 strict l-sit MU

2018-10-18 WOD

active recovery day

WARM
std warmup
200m row

MAIN

A. 500m row

B. CJ 21's
5x3@: 75, 85, 95, 105, 115
1 rep each at: 125, 135, 145, 155, 165(failed )

C. Superset w above
10 HSHold ~10s

D. 3 rounds, not for time
{
5s TuckFrontLever
5s TuckBackLever
1 strict l-sit MU
}

2018-09-25 WOD

WARM
std warmup
40 medball toss
CJ warmup drills

MAIN

A. 10 min emom
{
min 0-4:
{
2 Hang power clean
1 Push Jerk
}
min 5-9:
{
1 Hang Power Clean
1 Split Jerk
}
}
95x2, 115x3, 135x3, 155x2

B. 12 min AMRAP
{
200m run
5 Strict Press
5 push press
5 push jerk
}
Rx was 135. I did 95#, and did 6 rounds, but 3 rounds had 2 strict press +5+5, last 3 rounds were 1/5/5.

Accessory:

C. 3 rounds
{
3 strict weighted pullup 15#
3 strict pullup
3 kipping pullup
all without dropping from bar
}

D. 3 Strict L-Sit MU

2018-09-22 WOD

WARM
std warmup
750m row

MAIN

A. Partner workout, 25 min AMRAP. One partner holds 45# plate overhead while other works. Trade as needed.
{
100 Back Squat 95#
400m run
50 Box Jump 24"
400m run

100 BB Lunge (95# in back rack)
400m run
}
We got through one cycle plus 66 Back Squats

B. 8 min, 20 sec Airdyne sprint at top of each min, swapping w partner

Total cals= 120 (60 each, or 15 each per round on average)

I added:

C. Strict L-Sit MU

1 Strict MU

1, 2UB, 1 Strict L-sit MU

2018-09-20 WOD

Active recovery day, just did some skill work

WARM
late!

MAIN

A. Row 1k
4:10

B. Work to a moderate CJ
5x45, 3x75, 3x95, 3x115, 3x135, 3x155
could have gone heavier but tweaked wrist bugging me so stopped there.

C. (Superset w above)
10-15s HSHold

D. 3 rounds, not for time
{
Tuck Front Lever (~5s)
Tuck Back Lever (~5s)

}

E. Strict L-sit MU

3 singles

2018-07-14 WOD

Beefed it up today. Rx'd a workout rather than splitting w partner; and added some stuff before and after.

WARM

1000m row (~4min)
std warmup
weighted ball drills
shuttleruns (2 sets)

MAIN

A. 5x5 benchpress at ~70%
warm: 10x45, 10x95
main: 5x5 @ 135#

B. (superset w above) 5x10 Banded Hollow Rock Pulldowsns

C. "Kelly" 5 rounds for time
{
400m run
30 box jump 24"
30 wallball 20#
}
split times: 5:05, 10:45 (5:40), 17:35 (6:50), 23:42 (6:07), 31: 25 (7:43)
time: 31:25 (PR is 28:55)

I added:

D. 3 rounds, not for time:
{
15s HSHold
1 strict L-sit MU
}

2018-07-12 WOD

Active recovery day

WARM
std warmup
200m run

MAIN

A. 1k row
3:50

B. Work to a heavy Clean & Push Jerk
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x175, 2x185(failed)

C. (Superset w above) HSHolds
HSHold w hand-taps, 15s per, 6 sets total

D. 3x1 Strict L-Sit MU

2018-05-24 WOD

Active Recovery day. Just did some skill work

WARM
std warmup

MAIN

A. 1k row
4:05

B. Work to a heavy Squat Clean & Jerk
45x5, 75x5, 95x4, 115x3, 135x3, 155x2, 175x2, 185x1 (Got the clean, failed the jerk), 195x1 (got the clean (PR!), didn't try the jerk

C. (superset w above)
HSHold ~15s (8 sets)

D. Strict L-Sit MU
1, 2, 1, 1

E. (Superset w above) Banded face pulls
3x15

F. 1 kipping MU, *no false grip* (which is a PR I guess)

2018-05-21 WOD

WARM
3 min airdyne
std warmup
KB OHSquat 1x16#
snatch drills

MAIN

A. 6 min EMOM
{
Snatch
Hang Snatch
}
1x45, 2x65, 2x75, 1x95

B. 15 min AMRAP
{
50 DU (2 of 6 rounds UB)
10m HSWalk (I did HSPlateStepUps 3x2/round)
5 L-sit pullups (I did 1 L-sit strict ringMU
}
5 full rounds + 50 DU

Supplemental:
CJ 21's (modded a bit)
4x105
4x110
4x115
1x120, 1x125, 1x130, 1x135, 1x145 (should have done 140 then 145, but decided to keep going)
1x155, 1x 165, 1x175 (clean, failed Jerk)

2018-05-17 WOD

WARM
std warmup

MAIN.

A. 1k row
3:54

B. Work to a heavy CJ (full clean, push jerk)
5x45, 5x95, 3x115, 3x135, 2x155, 2x175, 1x185, 1x195(failed)
(felt good to finally hit 185 in a full clean again - been a while)

C. (superset w above)
6x1 HSHold

D. 4x1 strict BarMU

E. (superset w above) 14,13,12,11 GHD Situps (50 total)

F. 3x1 Strict L-Sit MU

2018-01-23 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Activation - 3 rounds not for time
{
5 power cleans 45#
10 kip swings
5 box jump 24"
}

B. CF Open 11.5. 20 min AMRAP
{
5 Power Cleans 145#
10 T2B
15 Wallball 20#
}
8 rounds, 2 cleans = 242 reps
(FWIW, I went back and looked at the old leaderboard and that would have put me at 5527th place out of 10500 people that did the workout. 53rd percentile or slightly below middle.)

Accessory

C. 3 rounds, not for time
{
5 strict pullups
10 KB bottoms up single arm press 26#
10 KB front rack lunge 26#
}

D. 3 rounds, not for time
{
HSHold ~20s
Strict L-sit MU from floor (did 2 of these)
}