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"
}

2018-02-16 WOD

WARM
std warmup

MAIN

A. 5x4 Deadlift at 80% (80% should be 325 - didn't go that high)
warm: 10x135, 6x185
main: 5x225, 5x255, 5x275, 3x295, 4x275

B. 5 rounds, each for time, 2 1/2 min b/t
{
20 cal on treadmill
10 OH Squat 75# (Rx was 95)
5 Devils press 2x25# (Rx was 2x50)
}
times: 1:37, 1:27, 1:30, 1:31, 1:29

I added:

C. 3x10 weighted GHD situps
10,15, 20#

2017-06-20 WOD

WARM
400m run
40 wallball passes
std warmup
400m run

MAIN

A. DU progression
{
25 SU
25 SU high jump
10 S-S-HJ
10 S-S-DU
50 DU
}

B. 12 min AMRAP
{
30 DU
20 wallball 20#
10 C2B Pullup
}
5 rounds + 30 DU + 20 WB = 350 reps

C. 3x5 BackSquat at 41x1 tempo.
warm: 5x45, 5x95
main: 5x135, 5x145, 5x155

I added:

D. ab + skill work, not for time
{
15 GHD situp
1 HSHold
2 BarMU
15 GHD situp
1 HSHold
1 strict MU
10 GHD situp weighted 10#
1 HSHold
1 strict MU

10 GHD situp
1 HSHold
1 strict MU

}

2017-04-20 WOD

ACtive recovery day. did some rowing & skill work.

WARM
std warmup

MAIN

A. 500m row

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

C. Weighted GHD Situps
3x6 w 25# plate on chest

D. MU Work
2x3 ring pullups
multiple strict MU attempts, only 1 successful
2 kipping MU