2014-10-09 WOD

Active recovery day

WARM
std warmup
3 pullups
3 T2B
200m run

MAIN

A. 15 minute row
3090m

B. 100 DU challenge
25+2+10+52+8

C. 5 rounds
{
5 HSPU
10 GHD situps
}

D. 2x5 L-sit pullups

--
(added at lunch)
E. 5k run - 21:41 - 4:20 pace

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%

2014-10-07 WOD

WARM
std warmup
400m run

MAIN
A. 3x4 Benchpress @ 80%
warm: 5x45, 5x95, 5x135
main: 4x165, 3x165, 3x165 (failed last rep both times, but is a little over 80%)

B. "Jackie"
{
1000m row
50 Thrusters 45#
30 pullups
}
time: 8:37. -0:47 PR!

C. 3 rounds, not for time
{
12 T2B
10 Pistols (5/side)
30 DUs
3-5 MUs (I just did 1 per round, failed 1 round)
}

2014-10-06 WOD

WARM
std warmup
20 air squats
200m run

MAIN
A. 3x4 Front Squat @ 75%
warm: 45x5, 135x5
main: 165x4, 175x4, 175x4

B. S2O complex
3 min amrap S2O (push jerks) @ 165# (I scaled to 135#)
24 reps
2 min rest
2 min amrap S2O (push jerks) @ 135# (I scaled to 115#)
20 reps
2 min rest
3 min amrap S2O (push jerks) @ 115# (I scaled to 95#)
22 reps

C. 3 rounds
{
200m run
50 DUs (2nd set unbroken)
}

I added:

D. 3x10 GHD Situps

2014-10-04 WOD

WARM
std warmup
3 rounds
{
10 jumping jacks
5 pushups / pullups / v-ups (round 1,2,3)
}
200m run

MAIN
A. 3 rounds for time
{
200m run
10 pullups
10 S2O (2 cleans, 5 pushjerks), 135#
}
time: 7:47

B. 4 x 100m sled push
4x45# + sled (180+150? = ~330), 4 min rest b/t

I added:

C. 100 DU challenge
10+5+20+7+42+6

2014-10-02 WOD

Makeup for wednesday

WARM
std warmup
50 DU
10 air squats

MAIN

Each round is 6min AMRAP, with 4 min rest before next round:

A. 6 min AMRAP
{
30 DUs

15 OH Squat 75#

}
4 min rest
3 full rounds

B. 6 min AMRAP
{
30 KBS 53#
15 Box Jumps 24"
}
4 min rest

2+20

C. 6 min AMRAP

{
10 CJ 115#
3/5 MUs (I did 1 MU, 2 BarMU)
}
4 min rest

2+2

I added:

D. 3x 30s HSHold

E. 3x10 GHD situps

F 3x4 L-sit pullups

--

(later)

G. 6k run, 31:27, 5:14 pace

2014-10-01 Travel workout

A. Run 4.17 KM, 22:19, 5:21 pace

B. 5 Rounds for time
{
10 pushups
10 situps
10 DB Snatches 50# (5 per side)
}