2017-05-09 WOD

WARM
std warmup
deadlift warmup
200m run

MAIN

A. 5 rounds for time, full sprint
{
5 deadlift 165#
5 burpee bar jump
}
2:36

3 min rest

B. For time. 21-15-9
{
2x DU (48, 30, 18)
KBS 53# 3/4 height
pullups
}
6:35

I added:

C. MU Practice
2x3 ring pullup
3 strict MU, focusing on form (which needs work but is getting better)

D. 3 rounds, not for time
{
10 GHD situp
1 HSHold
}

2017-05-08 WOD

WARM
std warmup
5x50' D-ball carry 100#
D-ball squat (front squat w 100# ball)

MAIN

A. 3 rounds, not for time
{
50 DU
10 T2B
5 box jumps (30", 34", 37")
}

B. 3 rounds each for time
{
25 cal Airdyne
10 Back Squat 135#
5 Burpee Box Jump 24"
}
times: 2:02, 2:08, 2:13

I added:

C. weighted plank
w kettlebell and weight belt - much harder than plate on shoulder
16#. 1 min, then 40s.

D. MU work
1 kipping MU
3 strict MU (woo!)

2017-05-07 Sunday Run

Not a bad pace today. Within spitting distance of my PR.

A. Run 10.00 km. 45:35. Pace of 4:33 (28s off my PR)
(21:54 at the 5k mark, which is 20s off my 5k PR)

2017-05-06 WOD

WARM
std warmup
10 partner over-unders (each)
shuttle sprints
Tabata jumping lunges

MAIN

A. 3 rounds for time, 15 min cap
{
400m run
20 pushups
15 pullups
10 T2B
}
time: 13:35

2 min rest

B. 3 rounds for time, 15 min cap
{
100m farmer carry 2x53#
20 goblet squat 53#
10 Dball clean 100#
}
hit time cap. 2 rounds + carry + 8 dball (skipped last round goblet squats)

I added

C. MU practice
2 MU

2017-05-05 WOD

WARM
std warmup
1250m row (~5min)

MAIN

A. Bench press 5x5 @ 75%
warm: 10x45, 8x95, 6x135
main: 5x5 @ 155#

B. (Superset w above. 1min b/t, 2 min rest after) Strict pullup 5x5 (Rx was 5x8)

C. 4 rounds each for time, w partner, alternating
{
300m row
8 burpees
2x12' rope climbs
}
15:25 (just under 2 min each per round)

I added:

D. Strict MU attempts
several, all failed.

2017-05-04 WOD

Had to bike in to get my car, so that was part of the workout today

WARM
4 mile bike
std warmup

MAIN

A. Monthly challenge max time in bottom of front squat w 135# bar
warm: 5x45, 5x95, 3x135
main: 1 min 2 sec

B. "Kelly" (modified). 5 rounds for time:
{
400 m run
20 Box jump 24" (Rx is 30 box jumps)
30 wallball 20#
2 MU (I added, not part of the workout)
}
time: 30:25

C. 6 mile bike

2017-05-02 Travel Workout

mish-mash of stuff from the gym mon/tues, since I missed yesterday and was travelling today.

WARM
std warmup

MAIN

A. 1k row
8min

B. Front Squat
10x45, 5x95, 5x135, 5x185

C. Deadlift
warm: 135x10, 185x5, 225x4
main: 275x3, 295x2, 315x2

D. 21-15-9
{
Push press 115#
pushups
air squat
}
time: 8:05

E. 5x3 DB Curls

F. Swim 2 laps :-)