2014-01-16 WOD

Make-up for Wed (was travelling)

WARM
std warmup
20 wallball passes

MAIN
A. Deadlift 6x5 @ 80%
warmed up with 5x75, 5x135 then
5x225, 5x255, 5x255, 5x225, 5x225, 5x225 (scaled back down cause back was feeling tweaky)

B. Benchpress 6x5 @ 80%
warmed up with 5x45, 5x95, 5x125 then
5x155, 5x155, 5x135, 5x135, 5x135, 5x135 (scaled back down cause back was failing)

C. 50 burpees to plate for time
3:20

D. 400m walk w OH Plate (45#)
lots of rest pauses

I added

E. HS holds x 3

2014-01-14 WOD

Some kind of injury to my calf (strain? tear?), so I had to sub a couple things here but still managed to get the WOD done. Rest day tomorrow as I'm travelling with work.

For time:

Buy-in of
800m run (I did 3 min airdyne at 80%)
50 situps

Then 3 rounds of
{
30 DUs (I did step-ups)
20 wallball (heavier than usual) - I did 25#
10 C2B pullups
}

Then cash-out with
1000m row
30 HRPU

Time 20:51 (I think... going by memory)

2014-01-13 WOD

A. Front Squat - Warm up to 5x70%, 5x75%, AMRAP 80%
5x45, 5x95, 5x125, 5x135, 5x155, 10x165

B. OH Press (behind neck) - Warm up to 5x70%, 5x75%, AMRAP 80%
5x45, 5x75, 5x95, 6x105

C. 30 Alternating lunges 115#
I managed 16 before bailing. Should have gone lighter.

D. 3 min AMRAP
{
5 Thrusters 95#
5 HRPU
}
5 rounds + 4 reps

Update:
Ran a bit at lunch. Meant to do 5k, but 1.5k in (5 min pace), my calf started to flare up and I had to stop. Hoping it's soemthing I can just massage out.

2014-01-11 WOD

WARM
std warmup
several of each of the below

MAIN

Partner WOD. Divide work up between 2 people. One partner works while other holds a 53# kettlebell. Kettlebell touching the ground = 15 burpee penalty.

For time:
{
2k row (4x250m each, alternating)
300 DUs/600 singles (I ended up doing some DUs (50) and switching to SUs (200) due to leg cramp)
100 KBS 53/35 (we did 53)
60 T2B
60 S2OH (push press/push jerk) 115/75 (we did 95)
100 alternating lunges w 53# kettlebell
100 cal airdyne
}
36:40 (I think.. going from memory as I forgot to write time down)

2014-01-10 WOD

WARM
std warmup
400m run

MAIN
A. for each movement below, 30s sprint x 3, 2.5min rest between sets

- Burpees
12,13,13

- Box Jumps (20")
18,23,22

- S2OH (push press/push jerk) (75#)
23,18,17

B. 3x20 face pulls

I added:

C. 4 HS Holds for balance

2014-01-09 WOD

active recovery day

WARM
std warmup
400m run

MAIN
A. 5k row
22.30

B. Mobility work (10-15 min)

I added

C. 4x2 MUNegatives

2014-01-08 WOD

WARM
std warmup
400m run
a few reps of each of the items in the chipper

MAIN
A. 10 min work on your 'goat'
I did Snatch practice - 2-3 reps each at
45, 65, 85, 105

B. For time:
{
1000m row
100 DUs
80 KBS 53#/35# (I did 35#)
60 Wallball 20#
40 T2B
20 HSPU/HRPU (I did 4 HSPU, then 16 HRPU)
}
Time: 31:50

C. Pull progression.
3x3 weighted pullups 20#, 31X1 tempo