2016-07-08 WOD

WARM
std warmup
3 rounds
{
5 KB One Leg Deadlifts 35#(per leg)
10 v-ups
}

MAIN

A. Work to a heavy 3-rep deadlift
warm: 10x95, 8x135, 6x185
main: 3x225, 3x275, 3x295, 3x315, 3x335

B. EMOM 10
{
5 benchpress at bodyweight (170 - I scaled to 135)
100m run
}

I added

C. MU rehab work
2x5 slow strict pullups
2x3 Ring dips
2x3 ring pullups

2016-07-07 WOD

Active Recovery Day

WARM
std warmup

MAIN

A. 1k row
3:57

B. Work to a heavy CJ
5x45, 3x75, 3x95, 2x115, 2x135, 2x155, 2x175, 3x185 (clean, failed jerk on all 3)

C. One Arm Chinup
3x2/side, assisted with band

D. 5 rounds, not for time
{
10 GHD situps
1 HShold for balance
}

E. Strict BarMU
2 attempts, 1 successful. Just wanted to test shoulder out
Also did 2x3 ring dips

2016-07-06 WOD

WARM
std warmup
40 wallball passes 10#
200m OH plate walk

MAIN

A. For time: 25-20-15-10-5 of
{
DU
Strict press (I did 75#)
}
time: 11:46

5 min rest

B. For time: 5-10-15-20-25 of
{
pullup (did first 10 strict, other 65 kipping)
KBS 53#
}
time: 12:55

5 min rest

C. 21-15-9 of
{
HSPU
T2B
}
time: 16:28

I added

D. 3 rounds, not for time
{
TuckBackLever ~5s one leg extended
3 Banded Front Lever pull
}

2016-07-05 WOD

WARM
std warmup
200m run

MAIN

A. Work to a heavy 3 rep back squat
warm: 10x45, 8x95, 5x135
main: 3x185, 3x205, 3x225, 3x245

B. For time:
{
30 Back Squat at 185 (I did 165)
20 Back Squat at 205 (I did 175)

10 Back Squat at 225 (I did 185)

}

C. "Coe" (scaled, w 13 min cap). 10 rounds for time

{

10 Thruster 95# (I did 75#)

10 Ring Pushups (I did first 3 rounds on rings, then remaining regular pushups

}

Hit cap at 8 rounds even

2016-07-03 Active Recovery Day

Normally would run, but trying to go easy on my calf, so went to the gym at work.

A. 10 min foam roll

B. 80% effort, not for time
{
800m row
HS Hold ~20s
700m row
HS Hold ~20s

600m row
HS Hold ~20s

500m row
HS Hold ~20s

400m row
HS Hold ~20s

300m row
HS Hold ~20s

200m row
HS Hold ~20s

100m row
HS Hold ~20s

}

C. Curved bar curls

5x30#, 5x50#, 5x70#

2016-07-02 WOD

WARM
std warmup
200m run

MAIN

A. AMRAP 15
{
200m run
3 box jump 34"
1 squat clean
1 front squat
1 push jerk
}
weight: 135, 135, 155, 155, 175, 175, 185
7 rounds + 1 run

wait 5 min

B. For time
{
50 cal row
25 wall walks(!)
800m run
}
time: 16:49

2016-07-01 WOD

WARM
std warmup
200m run

MAIN

A. AMRAP 14
{
35 Airsquats (subbed for 70 DU due to calf injury)
7 MU (subbed PU first round, C2BPU second round, then BarMU for 2 rounds after that)
7 Power Clean 135#
}
4 rounds

B. 3x5 Benchpress
warm: 5x45, 5x95
main: 5x135, 5x155, 5x165

superset w

C. 3x8 Ring Pushups