2013-05-08 WOD

WARM
std warmup
2 rounds
{
1 wall-walk
10 plank 'hand-taps' with partner
10 partner wallball slams
}

MAIN

A. Tabata pushups (20 sec on, 10 off, 8rounds)
14, 14, 10, 10, 8, 8, 8, 8

B. Front Squat, 3 x 4-6 reps, 31x1 tempo
155#, 2 rounds of 4, 1 round of 3

C. OH Press, 3x3  85-90%
Did 1 rep at 115, had to go to 105 for remainder (how did I ever lift 130#?!)

D. Dip progressions
10 ring dips (3,3,2,2)
3x5 weighted dips (20#)

2013-05-07 WOD

A. 60s effort, 3 min rest, 4 rounds, burpees;

19,19,18,17 = 73 total

B. 60s effort, 3 min rest, 4 rounds, max cals row

20, 21, 21, 22 = 84

C. OH Press practice

D. did 2x2 ring pullups

2013-05-06 WOD

WARM
std warmup
400m run

MAIN
A. Deadlift 85-90% 3x3
I did 265 (85% of 315) (5,3,3)

B. CG Benchpress 85-90% 3x3
I did 165 (8% of 190) (3,2+1, 2+1)

C. Pullup progressions
- 10 strict
- 3x3 weighted 26#
- 2x7 at 31x1 tempo

D. 1 mile run at moderate pace

2013-05-04 WOD

Whew. Tough one today! I had to scale it some, but still wore me out.

"RJ" - 5 rounds for time of
{
800m run
5 rope climbs (15')
50 pushups
}

50 min time cap.

I did:

"RJ Scaled"
5 rounds
{
800m run
3 rope climbs 15'
50 pushups
}
Rounds 1,2 had 3 rope climbs, round 3 had 2 rope climbs, round 4 had 1 rope climb and 20 pullups, round 5 had 30 pullups
49:00

2013-05-03 WOD

WARM
std warmup
snatch practice
400m run

MAIN

A. Work to a heavy snatch in 15 min
Only got to 105#. Failed at 115#

B. 20 min EMOM
{
Even minutes
10-20 pushups (I did 15 for first 7 sets, 13 for last 3 sets)

Odd minutes
2 Snatch
2 OH Squat
(both at 70-80% of above weight - I used 75# for first 7 sets, then 65# for last 3 sets)
}

C. 800 m run for time
2:58

2013-05-02 WOD

active recovery day

WARM
std warmup
15 medball toss 20#
Dodgeball! (3 burpees if hit, I was hit only once)

MAIN
mobility work
Run, ~2mile, moderate pace

2013-05-01 WOD

WARM
std warmup
200m run
15 medball toss 20#

MAIN
A. Frontsquat, 31x1 temp, 3x4-6 reps, heavier than last week
I did 3x4 @ 155#

B. OH Press, 3x5 @ 80%
I did 105 for 2 sets, 110 for 3rd set, but only 3 reps before failing

C. Dip progression
- 10 ring dips at 5111 temp (did sets of 4,3,3)
- 3x5 weighted ring dips 20# (did 4, then a set of 4 where I dropped the weight after 2, then 4 unweighted)

D. Easy run
Did 1 mile, ease pace