2018-07-26 WOD

active recovery day

WARM
std warmup
500m row

MAIN

A. Work to a heavy CJ
5x45, 4x95, 3x115, 3x135, 2x155, 1x175, 1x185(fail)

B. (Superset w above) HSHolds
5x~15s

C. strict MU practice
1,2,2,1(slow - 10s), 1(slow - 15s)

D. (Superset w above) 4xTuckFrontLever

E. One Arm Chinup progression
2x3 strict chinups
3x2/side One Arm Chinup (assisted)

2016-04-07 WOD

active recovery day

WARM
std warmup
3 x 250m row

MAIN

A. MU Work
2x5 scap pulls
2x5 kip swings
2x5 strict pullups
2x3 strict C2B pullups
3x1 strict BarMU

B. HS Holds
3x 20s or so

C. CJ practice (full clean)
warm: 5x45, 5x95, 3x115
main: 3x135, 2x155, 1x175

2016-04-05 WOD

WARM
std warmup
250m row
clean drills

MAIN

A. 5k row for time.
time: 20:38 (PR, I guess, as I never noted it before)

B. Work to a heavy CJ in 20 min (rest of group did snatches, I subbed CJ)
warm: 5x45, 5x95,
main: 3x135, 2x155, 2x175, 1x185. 1x195 cleaned, but failed jerk, 1x190 cleaned, but failed jerk

2016-02-23 WOD

WARM
std warmup

MAIN

A. Benchpress 5x3 @ 80%
warm: 10x45, 5x95, 5x135
main: 2x3 @ 165, 1x2(failed 3rd rep) @ 165, 2x3 @ 155

Superset B w A

B. 5x6 DB Pushpress, 31x1 tempo
2x6 @ 20#(2), 3x6 @ 25#(2)

C. CJ clusters 1.1.1
warm: 1x45, 1x95, 1x135
main: 1x155, 1x165, 1 clean at 175, failed the jerk, didn't complete other 2 reps

2015-11-24 WOD

WARM
std warmup
5 pushups
5 pullups
5 air squats

MAIN

A. work to a heavy behind-the-neck jerk
2x45, 2x65, 2x95, 2x115, 2x135,
1x165, 1x175, 1x185f

B. work to a heavy squat clean
2x95 2x115 2x135
1x155 1x165 1x185 (failed), 1x185 hang squat clean, 1x195 hang squat clean (failed0

C. 5 min AMRAP
{
5 C2B pullups
5 burpees
}
7 rounds +  pullups

I added:

D. 3 rounds
{
HS Hold (~20s for balance)
3x One Arm Chinup (assisted)
}

E. Strict BarMU
1 failed, 1 ugly but successful

2015-09-19 WOD

WARM
std warmup
200m run
clean drills

MAIN

A. for time
{
30 wallball 20#
3 rope climbs 15' (Rx was 4)
25 wallball 20#
2 rope climbs 15' (Rx was 3)

20 wallball 20#
1 rope climb 15' (Rx was 2)

15 wallball 20#
1 rope climb 15'

}

time: 10:30

6m rest

B. 4 rounds for time

{

400m run

1 Hang Squat Clean 135#

1 Power Clean

1 Push Press

1 Hang Squat Clean 135#

1 Power Clean

1 Split Jerk

}

time: 8:30

6m rest

C. 2 rounds for time

{

21 KBS 70#

15 C2B Pullup

9 deadlift 225# (Rx was 275)

}

time: 9 min

2015-04-18 WOD

Tough one today, even when scaled!

WARM
std warmup
5 each of the movements in A below

MAIN

A. "Hammer". 5 rounds for time
{
5 Power Cleans #135 (I did #115)
10 Front Squats #135 (I did #115, 8 reps)
5 Jerks (I did #115)
20 pullups
}
time: 22:00 (scaled)

B. One Arm Chinup progression
3x3/arm

C. Ring MU
2

2015-03-24 WOD

WARM
std warmup
200m run

MAIN
A. Backsquat, 'conga line style'. Work to a heavy triple
warm: 45x5, 95x5, 135x4,
main: 185x3, 205x3, 215x3, 225x3

B. 5 rounds for time
{
100m run
3 deadlift 295# (I scaled to 255#)
5 box jumps 30"
}
Time: 5:42

I added:

C. Jerk practice off blocks. 2x push jerk, 2x split jerk
4x 45, 4x95, 4x135, 2x165 (failed second 2)

D. One Handed Chin-up progression
5/arm, 2 fingers on second hand (progress!)

2013-07-08 WOD

A. Clean drills
6 sets of
{
2 hang cleans
2 cleans from the pocket position
2 cleans from the floor
2 hang cleans
2 cleans from the pocket position
2 cleans from the floor
}
We ended up doing 5 sets before running out of time.
95, 95, 105, 105, 115

B. Work to a heavy jerk (from the rack)
2 @ 95
2 @ 115
2 @ 135
2 @ 145 (first one pressed out, second ok)

[I added]

C. 3x5 ring pullups
felt good and solid. Right to sternum for first 2 sets. 3rd set started to separate a bit.

2013-06-08 WOD

1 mile run
50 pullups
30 hand-release pushups
10 shoulder-to-overhead 135#/95# (I did 135#)
1k row
10 shoulder-to-overhead 135#
30 hand-release pushups

50 wallball 20/14 (I did 20#)

800m run

Total: 34:52

2012-10-29 WOD

WARM
Std warmup
medball pass-rounds
CJ practice

MAIN

A. 8 sets, increasing weight, w 1 min between rounds
{
1 High-hang clean
1 mid-thigh clean
1 full clean
2 jerks
}
I did 95#, 95#, 105#, 105#, 115#, 115#, 125#, 135#

B. 2k row time trial
7:47 <-- PR! Previous best 8:08

C. Ran over lunch - 4.16Km, 20:35 - pace of 4:57 (7:57/mile)
also added 15 pullups, 5 HSPU

2011-12-30 WOD

Sevens: (7 reps, 7 rounds)
{
KB Swing (35/53/70) (I did 35#)
Box Jumps (24/30/36) (I did 30")
Pull-ups strict (I did strict for 2 rounds, then rows)
Jerks (75/115) (I did 75#)
Burpees
Cleans (75/115) (I did 75#)
Double unders: 37 reps
}