2016-12-20 WOD

WARM
std warmup
10 kbs 26#
10 air squats
10 kb thrusters 26#
10 v-ups

MAIN

A. 10 min emom
{
3 OH Press, increasing weight
75x2 85x2, 95x2, 105x2, 95x2
}

B. 10 min AMRAP
{
10 Knee tuck raises (subbed for T2B)
10 thrusters 95# (Rx was 105)
10 burpees
}
4 rounds + 10 knee tucks

C. 3 rounds, not for time
{
2 MU (subbed for rope climbs)
10 pushups (subbed for pullups)
40 DU
}

D. HSHold
4 x ~30s

2016-12-19 WOD

WARM
std warmup

MAIN

A. 3x5 OH Squat, at temp 31x1, moderate weight
I went light as I wasn't sure how shoulder would be feeling. Was tight, but not painful
warm: 2x5x45
main: 1x5x55, 1x5x65, 1x5x75

B. 8 min AMRAP
{
15 Front Squat 75# (subbed for Power Snatch)
30 DU
}
5 rounds + 2 reps

C. 3 rounds max pushups (subbed for pullups) 2 min b/t
20, 22, 17

I added:

D. 5x HS Hold
for balance. Longest freestanding increment was about 7-8 seconds. Pretty close to my goal of 10s!

E. 3x10 GHD situps

F. 1 Ab wheel rollout

2016-12-18 Sunday Workout

Missed Saturday's workout at the box, and it was too icy to go running today, so I hit the gym at work and did a fun little WoD I made up.

WARM
std warmup
500m row

MAIN

A. 'Spicy Sally' - "Bring Sally Down", 3 times, w 3 different movements, 2min rest b/t

A1. Bring Sally Down w BackSquat 95#
30 squats, ~3 min squat hold total
(missed 2 squats, broke two times)

A2.Bring Sally Down w Benchpress 95#
30 Bench, ~3 min bar hold at extension
(missed ~6 squats, broke 4times)

A2.Bring Sally Down w HSPU
30 HSPU, !2 min squat hold total
broke at least 4-5 times. That one was spicy

B. 3x8 OH Press
40#, 60#, 70#

Later...

C. Did it again , Bring Sally Down, AirSquats (did it w my kid at home)

2016-12-16 WOD

WARM
std warmup

MAIN

A. Work to a heavy clean
5x75, 3x95, 3x115, 3x135, 2x155, 2x165
didn't want to go too heavy due to recovering injury

B. 3 rounds for time
{
3 MUs (Rx was 5)
10 BackSquat 135# (subbed for cleans)
20 Box Jump 24"
}
time: 10:59

I added:

C. Not for time
{
~15s HSHold
3 shrimp squats/leg
~15s HSHold
2 shrimp squats/leg

~15s HSHold
1 shrimp squat/leg

~15s HSHold
1 shrimp squat/leg

}

2016-12-14 WOD

WARM
std warmup

MAIN

A. 4 rounds for time, 8 min cap
{
8 box jumps 24"
10 GHD situps (subbed for T2B)
12 PushPress 95# (Rx was 115#)
}
time: 6:35

5 min rest

B. 4 rounds for time, 8 min cap
{
6 Power Clean 115# (Rx was 135#)
12 burpee over bar
24 DU

}

time: 8:50

I added:

C. 4 rounds not for time

{

1 MU

1 HSHold, ~20s

}

D. not for time:

{

3 Dragon flag negatives

1 back bridge, ~5 second

2 Dragon flag negatives

1 back bridge, ~5 second

1 Dragon flag negative

1 back bridge, ~5 second

}

2016-12-13 WOD

WARM
std warmup

MAIN

A. EMOM 75sec (8 rounds in 10 min. Was snatched but I subbed DL's)
{
5 deadlifts
(2x5x135, 2x5x165, 2x5x185, 2x5x215
}

B. For time:
{
20 cal Airdyne (subbed for row)
20 Front rack lunge 95#
25 cal Airdyne (subbed for row)
25 Front Squat 95#
30 cal Airdyne (subbed for row)
30 Back Squat 95#
}
time: 13:20

I added

C. not for time:
{
3 weighted pistols/leg 18#
HSHold ~20s
2 weighted pistols/leg 26#
HSHold ~20s
1 weighted pistol/leg 26#
HSHold ~20s
}

2016-12-12 WOD

WARM
std warmup
2 rounds
{
OH KBPress 26#
front rack stretch
}

MAIN

A. Building over sets, in 15 min
{
3-3-3 OH Press 75, 95, 115
3-3-3 Push Press 115, 115, 125
3-3-3 Push Jerk 125, 135, 135
}

B. 21-15-9
{
Thruster 95# (Rx was 115#)
Box Jump 24" (subbed for Power Cleans 115#)
}
time: 6:55

I added

C. HSHolds
4x15s each