2017-10-16 WOD

WARM
std warmup
2x 100m row
rowing sprint start practice

MAIN

A. 3 rounds. each for time, as a sprint. 12(!) min rest b/t
{
250m row
10 KBS 70# (I scaled to 36#)
10 burpees
10 KBS 70# (I scaled to 36#)
10 burpees

10 KBS 70# (I scaled to 36#)
250m row

}
times: 4:08, 4:22, 4:11

I added:

B. 3 rounds, not for time
{
tuck front lever pull
hs hold
}

2017-07-28 WOD

WARM
std warmup
400m run
clean & push jerk drills

MAIN

A. Skill work - HSPU
did 4 sets of 3, focusing on kipping & hip position

B. 5 min AMRAP
{
5 push jerk 115# (Rx was 135
10 T2B
}

C. 5 min AMRAP
{
100m sprint run
2 Cleans (full). 135 (4 rounds)/155(1 round)
}
5 rounds + run

D. 5 min AMRAP
{
Burpee Box Jumps 24"
}

I added:

E. 2x3 ring pullups

F. Tuck Front lever (x2)

2016-02-01 WOD

WARM
std warmup

MAIN

A. 3 rounds not for time
{
2 rope climbs (I only did a couple short pulls as bicep not recovered yet)
10 box jumps 20"
2 MU
}

B. 3 rounds of sprints:
{
30s Airdyne for cals
3 min rest
30s row for cals
3 min rest
}
bike: 20, 26, 23
row: 12, 12, 13

C. 100 pushups (Day 13)
first few sets during rest period of above
20-20-15-15-15-15

D. 3/side One Arm Chinup (assisted)

E. 3x HSHold

2015-04-13 WOD

WARM
std warmup
10 m shuttle sprints (x5)

MAIN
A. 3 x 400m sprints, 80, 90, 100% effort, 3 min rest b/t
1:18, 1:17, 1:17

B. 3 rounds, all movements unbroken to be Rx, 6 min cap
{
30 DU
10 C2B Pullup
}
time: 5:24 - First round was unbroken (PR!)

C. 3 rounds for time, 8 min cap
{
10 CJ 155# (I scaled to 135#)
10 Burpee over bar
}
2 rounds + 10 CJ at time cap

I added:

D. One Arm Chinup practice
2x3/arm, two finger assist

2014-10-08 WOD

WARM
std warmup
200m run
3 rounds
{
10 wallball 14#
10 KBS 36#
}

MAIN
A. 4x400m sprint, 2min rest b/t
1:13 (PR!), 1:16, 1:19, 1:20

B. 21-15-9 of
{
KBS 53#
Ring Dips
T2B
}
time: 9:27

I added:

C. 100 DU Challenge
43-18-30-9

D. HS Holds
1 for 1 minute; 2 for 30s each but shifting left right 90/10%

2015-09-16 WOD + Run + Bike ride

Riding to work while car is in the shop, plus running for half-marathon training + WOD.

WARM
std warmup
tabata DUs
200m run
15 air squats (on wall)

MAIN
A. Benchpress 3x8 @65%
warm: 45x5, 95x5
main: 135x8, 135x8, 135x6 (failed 7th rep)

B. 6x 400m sprints
times: 1:15, 1:21, 1:22, 1:32, 1:22, 1:21
1:15 for a 400 is a PR for me.

C. 3x12 dips (I did weighted dips w 26# KB)
12, 12, 6+3+3

I added:

D. 2x Tuck Front Lever w 5 sec hold

E. 2x HSHold w shifting weight left/right 90/10

F. 6.5 KM bike ride (home to gym)

G. 7km bike ride (gym to work)

H. 4.9k run over lunch, 24:50, 5:03 pace

I. 10KM bike ride (work to meet-up with family)

2014-06-02 WOD

WARM
std warmup
medball clean drills
400m run

MAIN
A. 3x3 BackSquat, add 10-20# from last week (last week was 185)
warm:45x5, 95x5, 135x5, 185x3
main: 205x3x3

B. 3x3 Benchpress, add 5-10# from last week (last week was 165)
warm:45x5, 95x5, 135x5,
main: 175x3x3

C. 800m run for time
time: 2:40 (+11s PR)

D. 6min AMRAP
{
20 OH Lunge 45#
20 KBS 35/53# (I scaled to 35)
}
3 rounds + 5 reps

I added:

E. Strict pullups
5

F. Ring MU attempts
2, both failed

G. Bar MU
2

2014-05-30 WOD

WARM
(late again, missed first part of warmup)
400m run

MAIN

A. 5x5 Deadlift, add 10# from last week
warm: 5x135, 5x185, 5x225
main: 5x5 @ 265#

B. 3x5 OH Press, add 5# from last week
warm: 5x45, 5x95
main: 2x5 @ 110, 1x3 @ 110, dropped to 105 and did 1 more set

C. 6x 100m sprint
17s, 16s, 16s, 17s, 17s, 17s

I added

D. HS Holds
2 x 50sec, 1 x 40sec, 90s b/t

E. Ring MU attempts
both failed

F. Bar MU
1 failed, 2 UB, 1 single

2014-05-09 WOD

WARM
std warmup
2 rounds
{
200m run
5 burpees
5 air squats
}

MAIN
A. Chipper, 1 time through for time:
{
800m run
30 v-ups
30 pushups
30 goblet squats (35#)
400m run
20 goblet situps (35#)
20 KB Pushpress (35#) per arm
20 goblet lunges (35#) per leg
200m sprint
}
time: 15:48 Rx

B. Snatch drills
Hang Power snatch, Hang squat snatch

I added:

C. MU attempts
3. all failed

D. BarMU attempts
3, none managed to string a second one on.

2014-05-07 WOD

WARM
std warmup
400m run

MAIN
A. Benchpress 3x10, add 5# from last week
warm: 45x10, 95x10
main: 3x10 @ 130#

B. Deadlift 5x10, add 10# from last week
warm: 135x5, 185x5
main: 5x10 @ 215#

C: 4x 100m sprints
17s, 17s, 17s, 17s

I added:

D: 4x2 strict pullups, slow tempo

E: BarMU attempts x3 (failed!)

2014-05-05 WOD

WARM
std warmup
400m run

MAIN
A. 5 min Handstand practice
did several holds on the wall
5 handsstand pushups
several handstands from the knees on a mat.

B. Back Squat 5x10, slightly heavier than last week
warm: 45x8, 135x8
main: 145x10, 145x10, 145x10, 155x10, 155x10

C. OH Press 3x10, slightly heavier than last week
warm: 45x10
main: 75x10, 80x10, 80x10

D. 3x 20 rowing sprints for time
44s, 43s, 45s

I added:

E. Bar MU practice
several failed attemps
1 good one

2014-03-18 WOD

2nd day travel workout while in SF for GDC. 5 of us this morning. was fun.

A. 2.3 km run

B. Death by 10 m sprints
I lasted to 13, which adds up to 91 10m sprints

C. bottom-to-bottom Tabata squats

D. tabata pushups (started at 11, ended up at 7, so roughly 60 pushups)

E. 2.3 km run

2014-03-13 WOD

WARM
std warmup
3 rounds
{
5 pushups
10 situps
}
200m run

MAIN

A. 5 min DU practice
I did mostly sets of 10, then a couple sets of 20 and one set of 30

B. 4 min AMRAP
{
7 pushups
14 situps
}
Count: 7 rounds even

C. 5 min AMRAP
{
100 m sprint
15 air squats
}
Count: 6 rounds even

D. 6 min AMRAP
{
12 wallball 20#
8 burpees
}
Count: 4 rounds + 2 reps

E. 2x5 pendlay rows
75, 95, 105#

2014-02-25 WOD

Tough one today. Re-did Open 13.5, plus sprints and some other stuff.

WARM
std warmup
1000m row
25 situps
2 rounds
{
3 thrusters (75#)
3 pullups
}
5 thrusters 100#
5 C2B pullups

MAIN
A. 400m run x 3, for time, 3 min rest b/t
1:17 (PR), 1:19, 1:25

B. Open 13.5 again
3 rounds for time
{
15 thrusters 100#
15 C2B pullups
}
The open had a 4 min limit to get 90 reps. I did the above to 4 minutes, noted my score, then scaled for remainder to completion:
42 reps in 4 min (same as during open, which is not bad considering I was still spent from the sprints)
then went regular pullups and 95# thrusters.
time: 11:07

2014-02-04 WOD & Run

WARM
std warmup
snatch drills

MAIN
A. 800m run test
time: 2:51 (PR over previous 2:56 +5sec)

B. Work to a heavy 2 position snatch while watching form
65, 70, 75, 80, 85, 85, 85, 85#

C. EMOM 12 min
{
3 snatches at 75#
5 pushups
}

I added

D. BarMU attempts (3, failed)

E. HSHolds (2)

---
F. Flew to vegas that morning, met up with biz associates, drove out to Hoover Dam and did 5.5k run (~30 min - easy pace)

2014-01-27 WOD

WARM
std warmup
5 rounds
{
5 KBS (36#)
5 air squats
}

MAIN
A. Front Squat
5x45, 5x95 warm
1x3 @ 70% - 145
1x3 @ 80% - 165

3x2 @ 90-95% - 185

B. OH Press
1x3 @ 70% - 85
1x3 @ 80% - 95

3x2 @ 90-95% - 115 first set, then 105 sets 2,3

C. 400m run for time x 3

1:18

1:22

1:27 (after crashing into a guy coming the other way)

2014-01-20 WOD

WARM
std warmup
15 wallball 16#
15 wallball passes

MAIN
A. 6x5 Front Squat @ 85%
warm: 5x45, 5x95, 5x125, 5x145
set: 6x5x165

B.  6x5 OH Press @ 85%
warm: 5x45, 5x75
set: 5x5x95

C. 30 second sprint row for distance x 4, 2 min rest b/t
158, 161, 160, 160 meters

I added:

D. 3x2 MU Negatives
Raised rings slightly

E. HSHolds for balance
3 HS Holds

2013-12-23 WOD

WARM
std warmup
400m run

MAIN
A. Benchpress - 5x8 @ 70% of target ORM (ORM is 190, target of 200 = 140)
I did 2x8 at 145, but then had to decrease for remaining sets
2x8@145
1x8@135
1x8@125
1x8@115

B. Benchpress - 5x8 @ 70% of target ORM (ORM is 315, so target = 325)

5x8 @ 225

C. 3x20 face pulls

D. 3x20s airdyne, 2:40 rest

100k challenge, adding the 400m above: day 22 = 81,200. 18,800 left to go!

Update: Ran over lunch hour. 11.16km, 1:05:04. 5:50min/km pace

100k challenge, adding the 400m above: day 22 = 92,300. 7,700 left to go!

2013-12-13 WOD

WARM
std warmup
snatch practice

MAIN
A. 7 min amrap
{
5 snatches at 60% ORM - 75#
10 hand release pushups
}
5+2

5 min rest

B. 7 min amrap
{
5 Clean & Jerks at 60% ORM - 115#
10 v-ups
}
4+2

5 min rest
C. 5 rounds of 30s airdyne sprint, 30s rest b/t

2013-11-19 WOD

WARM
std warmup
20 medball passes
20 medball bounce pass

MAIN
A. Back Squat 8 minute 3-rep conga line
95x3, 135x3, 165x3x7

B. 300m row sprint x 8
1:00 (best), 1:02, 1:02, 1:02, 1:03, 1:02, 1:03, 1:02

C. Pullup practice
4 sets of 3 strict pullups