2016-07-19 WOD

deload week, so nothing pushing too hard

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
50 DU
15 KBS
5 HSPU
}

B. 1k row, 80% effort
4:10

C. 15 min AMRAP. 80% effort
{
200m run
10 DL 40% (155#)
5 MU/BarMU (I scaled to 3 Ring MU, first ones since April!)
}

I added

D. 3 rounds, not for time
{
10 GHD Situps
1 HSHold (~20s trying to get off wall)
}

2016-07-17 Sunday Run

A. Run 11.81km. 1:02:45, 5:19/km pace

A lot slower than usual, but given injuries as of late, was good enough for me.

2016-07-16 WOD

WARM
std warmup
400m medball run
30 wallball passes

MAIN

A. For time:
{
800m run
30 OH press (strict) 75# (Rx was 95#)
800m run
20 push press 105# (Rx was 135#)
800m run
10 push jerk 135# (Rx was 185#)

}

time: TBD (need to check notes)

B. 10 rounds for time. 20 min cap

{

15 wallball (last 3 rounds, did 10 reps, just to make it under cap)

5 pullups strict (did 9 rounds unbroken, then last round 4+1)

1 Squat Clean 135# (Rx was 185#)

}

time: 19:48

2016-07-15 WOD (& BIke)

Left the car at the air shuttle terminal, so rode in to the office today

WARM

- 5 mile bike ride (home to gym)
std warmup
40 wallball passes

MAIN

A. 3 rounds, not for time
{
40 DU
2-3 hawaiian squats/side
2 legless rope climbs (I did 5 in total, 2 to 15', others to 12')
}

B. Work to a heavy 5-3-1 bench
warm: 10x45, 8x95, 6x135
main: 5x165, 3x185, 1x205(fail), 1x195

C. 10 min AMRAP
{
30 KBS 53/70 (I did 53#)
15 T2B
5 Burpee boxjump 24"
}
3 rounds + 13 KBS = 193 reps

D. 7 mile bike ride

2016-07-13 WOD

WARM
std warmup
40 wallball passes
400m medball run

MAIN

A. For time, 80%-ish effort
{
1000m run
10 MU (BarMU)
10 HSPU strict (Kipping)
800m run
8 BarMU
8 HSPU

600m run
6 BarMU
6 HSPU

400m run
4 BarMU
4 HSPU

200m run
2 BarMU
2 HSPU

}

time: 24:12

I added

B. One Arm Chinup progression

2x5 chinup

2x2/arm one arm chinup assist w band

1x2/arm one arm chinup holding wrist

2016-07-11 WOD

WARM
std warmup
2 rounds
{
10 v-ups
15 Russian KBS 35#
}
3 rounds
{
10 wall squats
2 Hawaiian squats
}

MAIN

A. Monthly challenge: 2 min AMRAP. Count burpees for score
{
5 deadlifts (choice of 225 or 275)
5 burpees over bar
}
score 17 (4x5 deadlift, 3x5 burpees, and 2 reps of the 4th set)

B. 3 rounds of sprints, each for time, 3-4 min rest
{
20 cal row
6 burpees
3 CJ 165# (I did 135# first round, 155# other two)
}
times: 1:40, 1:55, 1:57

I added

C. 3 rounds, not for time
{
2 front lever pull/hold (banded, but did 1 straddle w no band)
1 tuck back lever 5-10 sec
}

2016-07-09 WOD

WARM
std warmup (no line drills)
warmed cleans/squats/jerks below

MAIN

A. AMRAP 20
{
1 Power Clean 185#
1 Front Squat 185#
1 S2OH 185# (Push Jerk)jn
then 2 of each, then 3, 4, 5...}
}
I got through rounds 1,2,3 at 155#; then dropped to 135, and finished 7 rounds, and 20 reps into the 8th (4 reps short)
3*(7+6+5+4+3+2+1)+20= 104 reps

4 min rest

B. "Diane". 21-15-9 for time. 10 min cap
{
Deadlift 225#
HSPU
}
I got the 21, 15, then 4 reps short on the 15s on the HSPU
If I'd finished, might have hit ~13. My PR is 12.5-ish, so not bad considering the 20 minute grind we'd just finished.

I added

C. MU conditioning
{
2x3 slow strict pullups
3x2 BarMU
}