2019-01-29 WOD

WARM
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
3 OH Press, 3 Push Press, 3 Push Jerk (45, 95, 95)
5 Deadlift 95#
3 box jumps 24"
}

B. CF Open 13.3. 10 min amrap
{
5 Push Jerk 115#
10 Deadlift 115#
15 box jumps 24"

}

6 rounds + 5 push jerks + 1 deadlift = 186 reps

In 2013 I did 190 reps, but stepups were allowed and I did box jumps, so calling this an improvement.

I added

C. 2 rounds, not for time

{
12 GHD situp

12 weighted GHD Back Extensions

}

D. 3 rounds, not for time

{

5 weighted jefferson curls 26#

3 slow strict pullups

}

E. 3 rounds, not for time

{

1 HSHold ~10s

1 strict MU

}

2018-09-05 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 Min EMOM
{
Snatch
Snatch Balance
}
3x45, 3x65, 2x75, 2x85

B. 4 min AMRAP, 2 min rest, 3 times, as follows:

4 min AMRAP
{
8 OH Squat 75#
24 DU
}
4 rounds, 1 rep

2 min rest

4 min AMRAP
{
6 OH Squat 85#
20 DU
}
4 rounds, 1 rep

2 min rest

4 min AMRAP
{
4 OH Squat 90#
16 DU
}
4 rounds, 2 reps
}
I added:

C. 3 rounds, not for time
{
1 strict MU
15s HSHold
3 HS Pike lower/raise
10 weighted GHD situp 25#
10 weighted GHD back extension 25"
}

2018-01-09 WOD

My nightmare WOD from 16-17 Opens. I scaled DL's due to a tweaky back, so it wasn't too bad.

WARM
std warmup
20 medball toss
Airdyne sprints (~40 cal total)

MAIN

A. Activation. 3 rounds, not for time
{
8 KB Thruster (4/arm) 36#
8 KB SDHP 36#
8 KBS 36#
}

B. CF Open 17.4 (16.4). 13 min AMRAP of
{
55 Deadlift 225# (I scaled to 155#)
55 wallball 20#
55 cal row
55 HSPU
}
Got to the HSPU and did 5,4,3,3 (15). So 180 reps, scaled.

Accessory:

C. Strict MU
1,2,2

D. 3 rounds, not for time
{
30s weighted plank 25#
10 Weighted GHD back extension 25#
}

2017-11-27 WOD

WARM
700m row
std warmup

MAIN

A. MU practice
2x3 ring pullups
1 kipping MU
3 strict MU
(all MUs with slow eccentric (negative))

B. 14 min EMOM
{
5 HSPU (did 5,5,4,4,8x3,4,4; 50 total)
10 Air Squat
20 DU
}

Accessory work

C. 3 rounds for time
{
6/arm KB Press 26# 31x1
10 weighted ghd back extension 15#
30s weighted plank 25# plate
}

D. 3 Tuck BackLever

2017-10-09 WOD

WARM
std warmup
3 min airdyne moderate pace

MAIN

A. 3 rounds, not for time
{
3 Box Jump 30"
10 RDL 45#
10 banded good mornings
}

B. 10x2 Deadlift - start at 70% and build (70% for me is 265, but my back's still tweaked so I went light)
135x3, 165x3, 175, 185, 195 (all sets 2 reps each)

C. 12 min amrap
{
10m walking OH lunge  (35# plate)
10 Burpee to plate
5 pistols/side
}
6 rounds even

Accessory work

D. 3 rounds, not for time
{
10 weighted back extensions
5 strict T2B
30s weighted pike stretch
}

E. MU work
2 strict, called it a day.

2017-10-06 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Work to a heavy 3 rep back squat
(didn't go too heavy because back isn't 100% yet)
5x45, 5x95, 4x115, 3x135, 3x155, 3x175, 3x185

B. 4 rounds, each for time, 2 min rest
(didn't monitor time closely, each was 35-40s)
20m D-ball sprint carry 100#
10 KB Thruster (2x36)

C. Supplemental. 3 rounds, not for time
{
2x8 one legged kb deadlift
12 weighted GHD back extensions
Strict HSPU (as many as possible UB) (6,5,5)
}

D. Strict MU work
Just 3, called it a day.

2017-09-25 WOD

WARM
std warmup

MAIN

A. Activation. 3 rounds, not for time
{
one leg box jumps - 4/leg
8 KB Cossack squats
5 skater squats/side
}

B. 15min AMRAP
{
2 strict MU
40m shuttle sprint (4x10)
10 jumping lunges
15 T2B
}
5 rounds + 2 MU (only 1 missed strict MU of 12)

I added:

C. 3 rounds, not for time
{
10 Weighted GHD back extensions
30s plank hold
10 GHD situps
}

D. 3 HSHold