2014-11-07 WOD

WARM
std warmup
400m medball run
20 wallball passes

MAIN

A. EMOM 12
{
3 Thruster 115# (last two rounds, increased to 120#)
3 C2B pullups
}

B. AMRAP unbroken benchpress, 95#. 4min rest b/t
Round 1: 33
Round 2: 18

C. Immediately following the above, do max reps unbroken pushups
count: 6

I added

D. 100 DU challenge
68 (PR) + 32

E. HSHold
2 x 45s each

2014-11-06 WOD

active recovery day. Mainly did skillwork.

WARM
std warmup
200m run

MAIN

A. 10 min DU/TU work.

Got 3 sets of 35 in right away (for my 100 Challenge), then did sets of ~10 DU with a Triple Under attempt. Didn't get any, but I'm close.

B. MU work

Worked on mobility a while, then did some MU's. A bunch of failed reps and 2 good ones.

C. C/J practice (worked to a heavy single, but trying to catch low and do a full squat clean, at least at first.
warm: 5x45, 5x95, 5x135
main: 3x155, 2x165 (started to power clean at this point), 1x175, 2x155, 2x135

2014-11-05 WOD

WARM
std warmup
20 wallball passes
200m run
10 wallball 20#
5 Power Clean 95#

MAIN

A. "warrior wod" (from an online comp a bunch of the group are doing)
AMRAP 7 min, doubling number of reps each round
{
2 Power Cleans 135#
2 Box Jump Overs 24"
}
Got through 2,2,4,4,8,8,16,16, then 16 power cleans. total reps = 76

B. Max rep unbroken wallball 20#
39 (then 2 no reps and dropped it. Really should have pushed harder

I added:

C. 100 DU Challenge
8, 38, 22, 20, 22 = 110

D. 3x HSHolds
~30 sec each, shifting to 90/10 balance on each side

E. 3x Front Lever Negatives

2014-11-04 WOD

WARM
std warmup
10 partner over-unders
200m run

MAIN
A. 8 min EMOM
10 alternating barbell lunges 115# (5/leg - which I scaled to 4/leg for last 4 rounds)

200m run

B. Skill work. 3 rounds, not for time
{
10 Ring Dips
12 T2B
20 Pistols (only did 2 rounds of these)
40 DUs (only did 2 rounds of these)
}

C. 3 rounds, each for time, 3 min rest b/t
{
20 cal row
12 burpees over rower
7 KBS 70#
}
Times: 2:05, 2:15, 2:22

I added:

D. Snatch practice - work to a max, but ensuring dropping under bar
5x snatch balance w PVC
5x OH Squat 45#
warm: 3x45, 3x65, 2x75, 2x85
main: 1x95, 1x105 (power only), 1x105, 1x115(failed)

2014-11-03 WOD

WARM
std warmup
20 wallball passes
200m run
push jerk drills

MAIN
A. 5 min EMOM
5 x Push Jerk, 135#

B. 9 min AMRAP
{
6 Deadlift 115#
9 box jumps 24"
12 S2O (Push Jerks)
}
4 rounds + 18 reps

C. 2 attempts at max unbroken T2B, 3 min b/t
30 (PR), 21

I added

D. 100 DU Challenge
all small sets. Couldn't get more than ~15 reps at a time.

2014-11-02 Sunday Run

A. Ran 18.8km* - 1:31 - 4.50 min/km pace
 *suspect runkeeper may have miscalculated, same route last week was 18.5

2014-11-01 WOD

WARM
std warmup
200m run

MAIN

A. 6 rounds for time
{
11 Box Jump Overs 24"
3 Power Cleans 155# (I scaled from the Rx 185#)
14 Burpees
3 Bar MU (I scaled from the Rx 4 Ring MU)
30 DUs
15 Wallball 20#
}
Time: 32:35