2016-08-08 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 3x5 BackSquat w 3 second pause at bottom, 40-50%
warm: 5x45, 5x95
main: 5x135#, 5x135#, 5x145# (50, 53% respectively)

B. 4 sets 300m row for time, 2 min between
1:02, 1:04, 1:00, 0:58.4

C. Skill work (I worked on MUs)
10 scap pulls
2x3 strict pullups
1x3 kipping pullups
1, 2 BarMU
2 kipping MU
2 strict BarMU
1 attempt strict MU (failed)

2016-08-07 Run & Hike

Sunday morning run; hike in the afternoon.

A. Run 12.81k; 1:05:34; pace 5:07

B. Hike 3.95km. ~ 1hr

2016-08-06 WOD

Gym had a comp going on, so used Intel gym to get a workout in.

WARM
std warmup

MAIN

A. 3x HSHold
~20sec each

B. 1k row
3:44

C: work to a heavy Front Squat
45x5, 95x5, 135x3
155x2, 185x1, 205x1, 230 PR attempt, failed

D. Benchpress
45x10, 95x5
135x5
185x1 (too heavy, no spotter)
155x3x2

E. 5x50 curls; 5x 70 curls

F. 3x5 strict pullup

2016-08-04 WOD

Crazy work schedule is wreaking havoc on workout schedule. :-(

WARM
std warmup
40 wallball passes

MAIN

A. Work to a heavy CJ (w split jerk)
5x45, 5x95, 3x115, 3x135, 2x155, 2x175, 2x185 (cleaned, failed jerk both times)

B. 20 minutes (ran out of time of) "Chelsea"
30 min emom of
{
5 pullups
10 pushups
15 air squat
}
first 10 rounds were Rx
second 10 rounds were 8 pushups, 14 squats
then ran out of time.

2016-08-01 WOD

WARM
std warmup
3 wall walks
2x5 pullups

MAIN

A. 5x3 Split Jerk off rack - ~70% of max
warm: 2x3 45#, 2x3 95#
main: 2x5 @ 115, 2x5 @ 135, 1x5 @ 145

B. For time. 2 rounds
{
500m row
15 HSPU (second round I did 9 hspu + 6 seated DB press
}
time: 6:53

C. For time. 2 rounds
{
100 DU (second round I did 50 DU and 50 SU)
25 pullups
}
time: 7:30

I added

D. 3 rounds, not for time
{
1 HSHold, for balance, trying to get off wall
10 GHD Situps
}

2016-07-31 Sunday Run

Both longer and faster than past few weeks

A. Run 12.85 km, 1:04:44, pace of 5:02 min/km

2016-07-30 WOD

WARM
std warmup
2x250m row
3 wall walks
2x 5 wallball + 10 DUs

MAIN

A. For time
{
50 wallball 20#
100 DU
35 wallball 20#
75 DU

20 wallball 20#
50 DU

}

time: 11:40

B. For time.

{

21 Power Cleans 135# (Rx was 155)

21 HSPU

400m run

15 Power Cleans 135# (Rx was 155)

15 HSPU

400m run

9 Power Cleans 135# (Rx was 155)

9 HSPU

400m run

}

time: 19:49